January 15, 2013

towel-600x222There are plenty of difficult obstacles in your path.  Don’t allow yourself to become one of them.

RX:  Overhead Press and Close Grip Bench Press 4×6 @75%. For time complete in order 50 Pull ups, 100 Yards Bear Crawl, 50 Handstand Push Ups, 100 Double Unders, 50 Weighted (10) Anchored Situps, 100 Box Jumps, 50 Overhead Squats (30/40), 100 Lunges, 50 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Gold:  Overhead Press and Close Grip Bench Press 4×6. For time complete in order 40 Pull ups, 100 Yards Bear Crawl, 40 Handstand Push Ups, 100 Double Unders, 40 Weighted (10) Anchored Situps, 100 Box Jumps, 40 Overhead Squats (30/40), 100 Lunges, 40 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Silver:  Overhead Press and Close Grip Bench Press 4×10. For time complete in order 20 Pull ups, 100 Yards Bear Crawl, 20 Inverted Pushups, 100 Single Unders, 20 Weighted (5) Anchored Situps, 100 Step Ups, 20 Overhead Squats (10), 100 Lunges, 20 Sumo Deadlift High Pull (10), 100 Burpees. Time cap 40 min.

Endurance:  2 mile run.

Men’s S&C:  Overhead Press and Close Grip Bench Press 4×6 @75%, 3×10 gun show. Then, 1/2 RX.

Competitor:  RX, 1/2 endurance, and 2 rounds of 15 muscle ups and 15 Overhead Squats Body Weight.

40 Responses to January 15, 2013

  1. Bridgette says:

    Silver WOD 38:08 overhead press 21K bench press 30K. Holy sh*t. That was hard.

  2. Michelle B says:

    Silver wod 35:50

  3. Krista says:

    OHP – 27×2, 29×2
    Bench – 32, 37, 39, 39
    WOD – 42 OHS rx

  4. daveb says:

    45K and 50K
    WOD Gold 36 burpies short of finishing.

  5. Belmer says:

    OHP: Ended at 55Kg
    CGB: Ended at 80Kg
    WOD: 56:51 Rx. Had 83 lunges complete at time cap
    Thanks Farmer for sticking with me after the cap ended, otherwise I might still be there doing burpees

  6. Merfeld says:

    OHP: 40 up to 44k
    CGPB: 40 up to 45k
    WOD: 33/50 SDLHP complete at time cap. OHS and SDLHP were done at ~30k (whatever bar I could find that was set up and not being used)

  7. Danae says:

    OHP: 20×2, 25×2
    CGBP: 25×4
    WOD: 3 OHS RX (used black mat for hspu)
    As Armand would say, I rode the “struggle bus” today on hspu. Gotta figure out how to get these legs kicking. I may have not completed the workout, but I definitely gave it my all. Good work to those that have already done it and get’ir done to those that haven’t. 😉

  8. Sam says:

    OHP: 20×2, 25×2
    CGBP: 25×4
    WOD: 19 OHS gold

  9. Farmer says:

    OHP 55K
    CG Bench 90K
    Disappointed I didn’t get into the burpees.

  10. John Simon says:

    OHP – 50k
    Bench – 60k
    WOD – was at 15 burpees when time ended

  11. Adam Liddle says:

    WOD-I was at 19 Sumo’s when time ran out. Rx. Congrats to those who finish this WOD, whether its within the time cap or not! That was tough shit.

  12. Charlie D says:

    modified wod 39 something

  13. T. Funk says:

    OHP: 32, 35k for rest
    CGB: 38, 40k for rest
    WOD: 9 SDHP (black mat on HSPUs)

    Great job 8:45!

  14. Westin says:

    OHP: 40 k
    CGB: 40k
    WOD: disappointing! Got done with box jumps with 3 minutes left but couldn’t do any more. Took a break and finished OHS with just the 20 k bar,lunges and SDHP
    at 30 k. Everyone at 8:45 gave great effort today

  15. Sonia says:

    ohp 33
    bench 47
    got through 45 sdlhp

  16. Tyler says:

    OHP 50, 53, 54×2
    CGB 50, 70×3
    RX 30 into SDHP

  17. Shantelle says:

    OHP 30×1, 32×2, 33×1
    CGB 40, 42, 43, 45
    wod: rx got through 25 sdlhp (need to start working du’s again..they were a disaster!)

  18. Heather Sterrett says:

    CGB- 35? can’t remember
    WOD: got through 73 lunges.
    (black mat for hspu and 5k plate on situps, rest rx).

  19. Herk says:

    OHP: 60k
    CGB: 100k
    WOD: 65 burpees

  20. Brandi Bartholomew says:

    Finished with the sdhp!!!! Just had burpees left 🙁

  21. Flick says:

    Did Friday’s Snatch complex instead – 78k

    WOD: 29:57 Rx

  22. Jessica Wass says:

    OHP: 35-35-37-38
    CG Bench: 45-50-50-52

    WOD: 81 burpees Rx

  23. Shannon says:

    OHP – 25, 28, 30×2
    Bench – 35, 40×2, 42×2
    WOD- 3 Burpees in at time cap. Finished at 49:52Rx

  24. Em says:

    OHP: 25×1, 22×3
    Bench: 25×4

    WOD: I was half way through OHS when time was called. I finished it after the time cap but I definitely took my time.

    • Em says:

      Oh and I did:
      Strict pullups x25 then 25 with small shoulder kip but no hips. (Its strict-anuary for me…however, I knew I wouldn’t survive HSPU if I did them all strict)
      HSPU orange mat +ab mat
      25k OHS & SDLHP

  25. adam b says:

    WOD-@40 sdhps at time cap.
    51:15 rx. No comp stuff tonight was to light headed after the workout to do anything else!

  26. Ohp:60k
    Word: 24 lunges at time. Should have
    finished the lunges at least. Rx on weights with gold reps. Goal for next time is to get to burpees at 40mins and finish word. Major props to everyone who finished the wod in time or just finished it.

  27. kate says:

    OHP 30k
    bench 40k

    20 burpees at time cap. finished after.

  28. Kevin says:

    OHP 65
    CGB 75
    WOD Gold finished through lunges

  29. Allyson says:

    OHP- 27×2, 29×2
    Bench- 45k
    Wod- got through 17 ohs- disappointing but looking at the positive my bear crawl was the best it’s ever been:)

  30. Sarah H. says:

    OHP – 25×2, 27×2
    CGB – 29×2, 30×2
    WOD gold – 76 lunges (black ab mat for HSPU, 20k for OHS)

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