Wednesday, 8/13/2014

31 Heroes Jen

Warm Up:
200 meter run
2 Rounds:
20 Leg Swings
20 Bear Hugs
15 Dislocates
10 Overhead Squats
10 Wall Balls
5 Ring Rows

Mobility
Overhead Band Stetch

WOD:
AMRAP in 10 minutes:
20 Double Unders
1 Power Snatch (115#/75#)
20 Double Unders
2 Power Snatch
20 Double Unders
3 Power Snatch
Etc

Core/Strength:
3 Rep Max Barbell Good Mornings

2×50 Weighted Anchored Sit-Ups

Post your results to the comment section.

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  One thought on “Wednesday, 8/13/2014

  1. sburks1
    August 12, 2014 at 8:13 pm

    Yes!!!!

    Like

  2. sburks1
    August 13, 2014 at 7:26 am

    WOD:
    7+25rx. Disappointed in this one. Calf cramping/light strain during warmup run really hindered me during the DUs. Along with a wrist strap malfunction which got tangled in my rope in round 2. Gonna redo it soon cuz I know I can at least get into the round of 9……smh :-/

    Core.
    WASUs: 2×50@25#
    3rd GMs: DNA; 3×25 Hip extensions instead

    Mobility:
    LaCrosse Ball/Rack stretch of my calf and achilles…. Pain…. Lots of pain

    Like

  3. Karen O'Donnell
    August 13, 2014 at 7:33 am

    5+21 RX

    Like

    • August 13, 2014 at 10:32 am

      75# snatch NICE!!!!!

      Like

    • August 13, 2014 at 5:40 pm

      Next DU WOD I will catch you:)

      Like

      • Karen O'Donnell
        August 13, 2014 at 8:20 pm

        Oh man you were so close! I was pissed at the end because I failed two Snatches. First thing I asked when Dennis got home was “what was Jaime’s score” bahahaha

        Like

  4. Britney
    August 13, 2014 at 7:34 am

    7+22 Rx
    I got lucky It was a good du day today.
    GM 100#
    26#kb situps

    Like

  5. Catie
    August 13, 2014 at 8:05 am

    7+66(singles) 35#
    GM 85#

    Like

  6. Sam
    August 13, 2014 at 8:33 am

    Mod-WOD
    DUs/Man-makers @25#
    Result: 7 cycles (140du/28mm)
    CORE
    Hip extensions:
    2×25
    Strict Pull Up/Hip Ext combo
    5 sets, 3PU/10HE
    Anchored SUs: Completed @35#

    Like

  7. August 13, 2014 at 10:27 am

    Last vacation WOD before my camping trip! This one was awesome.

    The Meatgrinder:
    10-9-8-7-6-5-4-3-2-1
    Bench press
    Back squat
    Pull-ups

    It was set up with ladies on one side of the rig (sharing equipment) and men on the other. The ladies consensus was to do 83# on the back squat which I had no trouble keeping up with thank you Mr. Smolov! The bench we started light and went heavier. The big news is…
    I PR’d my bench at 93# on the last rep!!! 3# PR and it felt easy even after ALL those reps!!!

    WOD: Dr. Mindbender
    12 min AMRAP
    20 DUs
    20 BJs 20 in
    20 abmat sit-ups

    4 rounds +jumprope + 17 BJs

    I subbed singles and he does 2:1 so I only did 40. Wish it was 60 though because this WOD felt like box jumps and box jumps and then some more box jumps! Felt super easy after the Meatgrinder though!!!

    Like

  8. August 13, 2014 at 10:27 am

    Smolov: 286#x3x10
    WOD: 9+22 Rx’d
    GM: 185# not max, just heavy
    Sit-ups done
    *Fun WOD! My advice is to remain really calm throughout and control your heart rate. Anything near a red line and you’ll burn out fast.

    Like

    • BritLuko
      August 13, 2014 at 1:00 pm

      My set up on snatches gave me plenty of time to “recover” since 75 is the most I ever snatch in a WOD. I was actually thinking my heart rate felt surprisingly under control during the WOD!

      Like

      • August 13, 2014 at 1:23 pm

        That’s awesome Brit! Probably not far under your 1RM! And my advice was more for people like me thy don’t have your gas tank!

        Like

      • Britney
        August 13, 2014 at 1:46 pm

        Just shows my snatch weakness! Light (relative term) snatches can be a gasser!

        Like

  9. August 13, 2014 at 12:04 pm

    WOD:
    7+15
    60 Single Unders, 45# Snatch (from hang position)

    Core/Strength:
    Good Mornings – 3 @ 45#, 65#, 85#, 90#
    2×50 Weighted anchored Sit-Ups – 8kg kb

    Like

  10. August 13, 2014 at 5:03 pm

    Wod: 9 +26 Rx’d

    3 RM good mornings at 185 lbs

    Sit ups sucked

    Like

  11. billy
    August 13, 2014 at 5:08 pm

    wod
    8+20 rxd
    GM @ 165# I think
    SUs 45# kb

    Like

    • August 13, 2014 at 5:17 pm

      We have 45# KB’s now? Billy, you should wait an hour or so after WODing before you post! LMAO! Great work man! You’re a beast!

      Like

      • Mike
        August 13, 2014 at 5:47 pm

        its mine, i think i’ve left it at the gym for the last three months…

        Like

      • August 13, 2014 at 5:55 pm

        Guess I’ve missed that! Is it pink?!

        Like

      • Mike
        August 13, 2014 at 6:54 pm

        no, but it would be better if it was

        Like

      • Billy
        August 13, 2014 at 6:11 pm

        Told you bro, I’m not crazy haha I’m just not good with numbers but it may be a 44# KB not 45#

        Like

  12. August 13, 2014 at 5:08 pm

    8+22 rx

    155 on the good mornings
    25 lb kb weighted situps

    Like

    • August 13, 2014 at 5:18 pm

      Nice work!!! I hope that makes you happy, because that’s a killer performance!

      Like

      • August 13, 2014 at 6:59 pm

        I’m not unhappy with it. Always room for improvement though! Tried to keep up with Mike, but after round 5 he just blew me away.

        Like

    • sburks1
      August 14, 2014 at 10:33 am

      FYI… You are awesome and I hate you. Stupid calf.

      Like

  13. August 13, 2014 at 5:41 pm

    5+3 rx

    Like

  14. Drew
    August 13, 2014 at 6:12 pm

    Strength
    Sqt 5×5 @ 230
    OH 5×5 @ 140

    WOD
    7 + 23 rxd at 135

    Like

  15. David the Sweaty Stud
    August 13, 2014 at 6:14 pm

    Strength: 5 rounds of burnout Ring Dips

    WOD
    8+0 Rx’d

    Like

  16. Valerie
    August 13, 2014 at 6:53 pm

    6+26 @ 55#, still trying to get over my fear of snatches… Will go heavier next time, baby steps.

    Like

    • Valerie
      August 13, 2014 at 7:07 pm

      3RM GM @ 75#
      Weighted sit-ups with 26# KB

      Like

  17. Coach Cat
    August 13, 2014 at 8:51 pm

    5×3 back squats at 163#. I loaded 193# and picked it up. I think I demonstrated major restraint by not squatting it. I really wanted to.

    Like

  18. August 13, 2014 at 9:10 pm

    7+23 rx

    Like

  19. jbeloncik
    August 13, 2014 at 9:18 pm

    Blah. 5 Rx. Snatches were fine but DUs still slowing me down!

    Like

  20. StaceyD
    August 13, 2014 at 11:01 pm

    WOD: 4+63
    Single unders
    55# snatch

    Core:
    65# GMs
    18# kb WASUs

    Like

  21. Brian S.
    August 17, 2014 at 11:41 am

    Did this on Sunday — 5+24 rx’d

    Like

  22. Kira
    August 17, 2014 at 4:05 pm

    5 + 22 @ 55#

    Like

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