Bring your own watch

Sunday 110814

A: Deadlift 3-3-3

B:10 Rounds For Time:
3 Power Cleans
2 Front Squats
1 Jerk
Rest 1 Minute (Bring your Own Watch)

(Post Elements = 95#/65#, Black Box = 155#/105#, Games Prep = 205#/135#)

(5 handstand pushups for each failed round)

C: Tabata Ring Holds

An armada of rowers. (Thanks to Coach Dan Def for the pic!)

* * * * *
Here’s a preview of Monday’s WOD:

A: Press 5-5-5

B: For time, complete 30-25-20-15 reps (Post Elements: 25-20-15-10 reps):
Box Jump 24 inch/20 inch
Toes-To-Bar (Post Elements: Knees-To-Elbows)


  • Mike K

    This was one of the WODs that came out of the CF Football cert I did.

    The emphasis here is to work on repeated power generation and quickly recovering the ability to be explosive. Don’t be afraid to go a little heavier with the weight on this one, so long as you can maintain decent form. The minute rest is intended both for recovery and to help with technique, as you aren’t running to pick up a heavy barbell while extremely fatigued, and have more time to focus on your mechanics. Additionally it lets you get in some moderately heavy volume by the end of the WOD as well.

  • Madeleine

    A: 225-245-245
    B: 16:24, 105# (BB Rx)

    In retrospect, I should’ve put my watch under my bar so that I didn’t waste ten seconds each round setting up my grip, etc.

  • Sam G

    5/3/1 bench

    5 @ 146
    5@ 167
    17 @ 191, Sean kept count, I was a little amazed after I finished.

    Assisted exercises

    Barbell rows 3 sets of 10 @ 150

    Tabata ring holds @ bottom first two then top last 6

    Thanks to Sean for spotting me and showing me the reverse hyper on the GHD.

    • Lisa

      Nice going on the bench, Sam! I am working on mine too. Did 100#x2 for a finish today, first time doing 100# at all. A light benchmark but 100 anything just seems like an awesome number 😉

    • Well done both of you! Certainly one of my weaker exercises…

  • Jim S

    A: 235 255 265
    B: 115# 13:50

    I accidentally left my spun aluminum water bottle under the white board. If anyone happens to find it can you save it for next time I drop in? It says C4ISR or something like that on the side. It was a freebie so no biggie if it is gone.

  • Steve Slo

    This WOD was really awesome.

    A) 275 – 295 – 305 (x2)
    My form wasn’t good on the last set, so I stopped after 2 reps.

    B) 15:51 @ 115
    I would like to try this WOD again at 135.

    C) I made it 2 rounds before things went downhill. Props to John W for making it all 8. Impressive.

    Query: Would it be a mistake to do the Fighter Pullups program with kipping pull ups?

    • Madeleine

      …and yes, this WOD was a lot of fun.

    • Mike K

      Yes, it would be a mistake. Do it with strict pullups and practice your kipping swing in your warmups. You’ll get better results that way.

      • Steve Slo

        Thanks Mike!

  • Kevin K

    First WOD, thanks Kevin P.

  • Lisa

    Loved today’s programming.
    DL 153, 163, 183
    73# and 13:14 for B.
    Did tabata GHD holds.

  • Michael C


    #105 @ 13 mins

    8 X 20 sec ring holds

  • Jeff

    5 rounds
    10 KB presses
    10 ring rows

    1: 24 kg
    2: 20 kg
    3: 24 kg (5/3/2)
    4: 20 kg (6/4)
    5: 20 kg (5/4/1)

    (still too painful to do all sets @ 24 kg)