Beginner WODs: Thursday 120426

Thursday 120426

Beginner WODs at HR:20:
A: Deadlift 3×3

B: 120 Wall Ball Shots, 14#/10# (judged to “Games” standards)

Here’s a pic of one of the two High Noon Hero WOD classes from this past Saturday. (You can find a photo of the other class on today’s Intermediate & Advanced WODs blog post.):

Click here for today’s daily links, which are posted under the Intermediate/Advanced WODs posting for today.

Here’s what’s on tap for Friday’s Beginner WOD classes at HR:20:

A: Russian gymnastics warm-up

B: Five Rounds:
10 Difficult Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
Rest Exactly 3 Minutes

[Notes: Bring a digital watch or a watch with a second hand. Write down the exact time you start the first round. At the end of the first round, note the exact time. Start the second round exactly three minutes later, etc. Your log may look something like this:

6:22:30 (start round 1),
6:25:42 (end round 1

6:28:42 (start round 2)
6:33:50 (end round 2)

6:36:50 (start round 3)


Your total time is the lapsed time from when you start round 1 to when you finish round 5. Your work time is your total time MINUS 12 minutes (spent resting after rounds 1, 2, 3, and 4)


  • Hari Singh
  • Emily L

    Holy shit, I can’t walk.

    8:43 w/10 lb ball.

    113 lb deadlift.

  • DK

    Karen, thanks for today…

    Stupid question: If your form is correct with the deadlift, should you have zero pain/soreness in the lower back after or next morning?

    • Not a stupid question.

      Deadlifts, done correctly, should not cause pain to the back.  While it’s possible to have DOMS (delayed-onset muscle soreness) in that area, if you’d describe your back as hurting from deadlifts, that’s a sign you need to work on your form.

  • Hall C.

    6:40 w/ tonight’s standard weight for men
    295 lbs deadlift for 3 reps, but i believe that i can go heavier

  • Kristina P

    8:33, scaled down to 6lb ball after first 30

    133lb deadlift

  • Edward Chung

     120 Wall balls with 14lb ball in 5:51 and 205lb deadlift 3×3

  • New dead lift max tonight — 205#.  Happy with the progress, since I weigh 135#.
    120 Wall balls 14# – 8:09.   whew.

    • Anna E

      120 wall balls 10# – 8:48. Dead lift 133# 3×3

  • Spencer Hawes

    Deadlift: maxed at 3 reps, 295lbs – new PR

    120 wall balls 14# 6:55

  • Marisa M

    123 lb dead lift
    8:05 with 10 lb wall ball

  • Raj Atri

    255 deadlift though I felt I could definitely get more. 6:34 wall ball with 14 lb ball

  • 195# deadlift & 14# wall ball 7:10….Wednesdays power cleans and yesterdays wall balls = very tight ham strings. THX SULLY

  • Matt T

    275 deadlift
    5:32 with 20lb ball. Feeling extra sore this morning.
    Ready to get it today……Hopefully Ha