Monday the 5th of October, 2009

What WOD breaks you? Which one makes you feel like a champ?
Post favorites to comments.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.

Sub with dumbbells, med ball, abmats as needed.

Skill of the week: Rope Climb
Essential 9 of the week: Overhead Press


2fit2cross said...

165 x5
180 x5
190 x5

110 x10 x5

met con
5 rounds
50 du
10 lunges
5 chest to bat
10 push ups

DM said...


Motion sickness

2fit2cross said...

i hate fran...makes my knees tremble. HATE IT!
i love murph and cindy. feeling good about both of those.

K-Roc said...

Nothing is enjoyable.

Wess said...
This comment has been removed by the author.
Wess said...

agree w Joseph- I hate Fran, or anything with thrusters. I also dislike anything with 5 fuckin rounds.

Favorite WOD is Nate. Others include Murph, and just about any chipper WOD.

favorite single exercise- OHS

Slim Biscayne said...

Everything is tough. anything longer than 10 minutes is really tough.

Wess said...

good pic Dom..

Yamakoa said...

135 lb Clean and Abmat Sit Ups

30lbs db Cleans and Abmat Sit Ups

Way to hang in there and not give up. Good work bud.

Adam said...

Not sure how I felt about this one. I agree with pete that there were too any ghd's relative to the squat cleans. Didnt want to risk injury going for time on the GHD's. Slow and steady.

Hate Hansen. My only DNF. When are we doing it again?

Wes - you really pick OHS as your favirote?

PANOS said...

13:50 Rx

GHD's could be a bit faster.

Liked the WOD.

EVA is the beast WOD of beast WODs. And Hansen. Disgusting!

Wess said...

Adam- yeah, OHS for sure. it incorporates lots of muscles and improves core stability and balance. what else could you want?

DM said...

I like OHS's as well. I got bit in the butt by them once and have since learned to love them. I like doing things that are hard. Deadlifting is hard, muscle ups are hard. Heavy squat cleans are hard. Rowing 500 is hard.

Favorite WODS: Helen, FGB, Nate, Lucky 13, 400's, etc.

Least favorite: Fran, anything with a heavy squat element, though I will get it done and not complain. Just slows my skinny ass down.

Slim Biscayne said...


Killed me - did first 50 GHds then 16 GHDs then abmats. Big thanks to Alex and Phaleo for coaching me through. I really underestimated this WOD.

Anonymous said...

#135 squat cleans, ghd's first 2 rounds then scaled to abmat situps.
bit of motion sickness myself....

2fit2cross said...

11 something.

Scaled this to 115# to the dismay of some of my work out buddies. Rather do it right and light then wrong and injured.

gotta love squat cleans. a new thing to work on...add it to the list.

Dom, you are a scary man.