Wednesday 04092014

Dawn of the doors
Dawn of the doors


A.  EMOM – 10 Mins

10 x Double KB Swings (Build)

B.  3 Rounds AFAP

400M Row/Run

30 x Russian Swings 

15 x Wallballs 


A.  EMOM – 10 Mins 

1 x Snatch + 2 OHS 

B.  Helen 

3 Rounds AFAP 

400M Run 

21 x American Swings @ 1.5 pood/1 pood 

12 x Pull-ups 

-Post results under comments

13 Responses
  1. Carrie

    A. Worked a lot of getting low and full range. 55×3 65×5 70×2
    B. Not feeling good about this. Did Helen 3 times over the past year. Worst time today by over 90 seconds!! Same wt and band. Can tell I haven’t ran in awhile. Better kick this in gear.

  2. Monica

    A. 35 – wrists were really sore today.
    B. 13:12 (? can’t remember what I wrote on the board) Did Russian Swings and green and red bands. Snatches and pull ups are my weaknesses.

  3. Josh Hoekstra

    A.) 95, 95, 95, 95, 105, 105, 115, 115, 125, 135
    B.) 10:45 Rx – shaved 55sec off my time from last Aug when we did this WOD. 🙂

  4. Sara G

    A. 55# x 8, 65# x 10
    B. 12:51 – blue KB and blue band for PU’s – PU’s were the hardest part of this workout for me

  5. Lindsey Grace

    Still waiting on my hand to heal from being ripped in a couple spots last week…so….

    3 mile run (outside!)
    5 rounds 10 push ups/10 sit ups

  6. Staci Vinz

    A. @ 105# need to spend done time on my technique work again.
    B1. 165#
    B2. GHD’s with 14# WB
    B3. 44# KB’s
    Didn’t do C or D today. Hands are pretty tore up and shoulders feeling really fatigued, didn’t want to push it and risk injury.

  7. Nicole Chovan

    A. 105- 115 (70%…felt good so kept going)-125-135-140-150 (x2, missed 2).
    They looked good and felt good so Matt told me to do singles. failed twice at 160, jumped to 165 failed a few times….and a few more. Finally hit 165! Failed 170 but had to try it for the hell of it.
    B1. @ 175 not very good…these need practice. They were ugly!
    B2. Done
    B3. Done with two 1 pood KB.

    Went to go do C and D and my hands couldn’t handle it today. The rest of my body felt okay…I just couldn’t grip anything. Called it a day. May go on a run if I feel up to it! Thanks 10AM for putting up with my craziness! 🙂

  8. megan l

    Loved the WOD! What was not to love? Running and sunshine:) plus I felt like I had good form on my lifts. Thanks Cally for the feedback and encouragement.

  9. Marcy

    A. 35 lbs. snatch + 2 OS … done.
    B. I did a hybrid wod … 400 m. running + 30 russian swings + 12 banded pull-ups (blue & red bands) x 3 at 13:50

  10. JennF

    A. 65-70-70-75-75-80-85-90-95-100… Felt great should have tried to match or beat my PR 105.
    B. Helen is a weakness wod for me. Accidentally ran an extra lap 2 of the 3 runs I think. Tried unbanded pull-ups but wasn’t happening. Did skinny orange band 1 round then skinny red..Gotta spend some more time on the kip to string em together. 15:47