Wednesday the 7th of October, 2009

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Finisher: Max GHD sit ups in 10 minutes.

Last done on the 3rd of September

Notes, tools, articles and ephemera:
  • "Technique is crucial. Let's say you're doing a squat and it's fucked up. Maybe your knees cave in and your chest keeps falling forward. Well, we could do a "strength" phase and put ten pounds on your squat pretty easily. Or we could just get your technique perfect and instantly add 50 pounds. It's your choice." - Dave Tate


Chris G said...

"Max GHD sit ups in 10 minutes"... that is a joke right?

Slim Biscayne said...

@Chris - the joke is how you feel after

Jason W said...

Today's wod: 95#
6 rounds
wow, this one is tough on the grip

2fit2cross said...

dead lift
185 x5
215 x5
240 x5

120 x 10 x5

Metcon - three ropes of death
5 rounds
50 du
2 rope climbs no feet
30 rope waves

10 Sit Ups
10 Hip Extensions

adam said...

I meant to post this earlier but i couldn't use my fingers for a few hours after this one.

Rx - 9 rds plus 5 thrusters and @ HPC. (PR) about a round better than last time. this one kills me every time.

Sorry I had to leave a little early today. I will try to come in and hit those max GHD's at 5:30 and again at 6:30 if I can make it. Hell, why not make it 20 mintues? It only hurts when i cough, sneeze, laugh or sit.

thekillatapes said...

7 Rounds @ 65#

Checked my book afterwards and found that I actually did 8 rounds @ 65# last time.

Definitely need to step it up. No finisher.

DM said...

Just stay on the GHD from 5:30-7:30and you should be good.
McGruber-we need those abs popping for the Beach. Spray tan and body waxing at 7:30 Firday, after the last GHD session.

thekillatapes said...

I will add that I believe my form is more on point now, and thus more beneficial.

PANOS said...


Chris G said...

@DM, I'm going to have my stylist hook me up with some spray-on abs for this weekend. I'm convinced the GHD machine has made me sterile.

DM said...

Joey-your form is 100% better than a month ago, no doubt about it.


Does c-monohydrate breed intensity? TIME TO LOAD!

Wess said...

WOD Rx- 6 rounds plus 5 thrusters and 5 cleans. God, I hated that.

DM said...

Track work w/ K-Roc

150-not for time false finisher
400-1:34 (mind strength extra rep)

Equal work to rest ratio.

Great work K!

Chris G said...

9 +5+7+3
just shy of last time

Yamakoa said...

Out of work late. Decided a mile run would suffice.