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Wednesday 120606

Ricky Frausto Filed Under:
WOD
Skill/Strength

Overhead Squats 1-1-1-1-1 reps

After a thorough warm-up, complete 5 sets of 1 rep on a 3 minute clock. Work up to your heaviest weight on the last set.

Strict Pull ups - Max reps in 30 seconds x 4

Do as many clean, strict, dead-hang pull ups as possible in 30 seconds. You are allowed to come off from the bar and jump back on so long as time remains. You know how they must be performed. Anything less than perfect only takes away from you. Rest exactly 2 minutes between sets.

Perfect Push ups - Max reps, unbroken x 3

Do as many perfect push ups as possible unbroken. One you rest, the set is over. No resting at the top or bottom but the entire upper torso must come in contact with the floor and full lockout and even external rotation of the arms must occur at the top. Complete these on a 3 minute clock.

For both pull ups and push ups, inspire those around you not by how many reps you can do but rather by how well you perform each rep, including your last. Let it be known, you set the example for everyone around you.

Post all results to comments/Logwod.


Our first two tanks made. They should be here any day now.

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21 Responses to "Wednesday 120606"

  1. Paula Says:
  2. First one on the blog...where is everyone???

    OHS-77,82,87,99,104#...2# PR. I felt I probably could have gone up some more. I'll hit it next time.
    Nice job Theresa...great working with you.

    Pullups- 5/4/4/4 with orange/red band.

    Pushups- 20/13/10. They got tough quick!

    Great job 9am. Fun class as always!

    CONGRATS ON THE PR JEN S. WAY TO GO!!!
  3. Gdawg Says:
  4. great work 9am!

    worked up to 120 on OH squat. Once I got my foot position correct (thank amanda) things felt really good, could have gone heavier. abou 20# off my life time best for OH squat

    pullups
    4-3-4-2 (13) blood blister popped open on the set of 3 :-( sunnuva! don't worry i cleaned the bar!

    pushups
    15-15-11 (41)

    great WOD today, especially after yesterdays!

    good luck CFO!
  5. bluejayRN Says:
  6. OHS is a weakness as I try to strengthen and stay strong in my lax shoulders. I stayed light and focused on form and technique. 68/77/82/82/82

    Pull-ups: 3/3/3/2 I know I can do 4, but it just wasn't there today. I held back a bit in the beginning and maybe should have moved more quickly.

    Push-ups: 6/7/7/6 Huge weakness for me. I'm open to suggestions on getting stronger with these.

    Good day of working on my weaknesses. Lots of hard work at 6am. Nice work Terra and JenA!
  7. Jen Says:
  8. OHS- 98-108-118-130-140 I'm actually not sure if this is a PR or not. I don't have anything logged for a 1 rep. The last thing I had was 5x5 @120

    PUs- 7/7/6/6

    Pushups- 31/15/15 pretty happy with 31, but it wiped me out for the next 2 sets.

    Lots of great work at 9! Way to go! Super proud.
  9. paul Says:
  10. OHS: 198 (PR). missed 196, but I knew it was bad setup, so went for 198. Felt solid. Probably have a few more pounds in me.

    Pullups: 8-5-5-5. Tried to stay hollow and touch my collarbone to the bar. Could've gotten chin over for a few more reps, but decided not to.

    Pushups: 20-20-14. Need to get stronger at these.
  11. paul Says:
  12. saw some amazing OHS at noon, by the way. Nice work, people! You guys doing 220 kind of make me sick, and Pete, 230 is just ridiculous. But I will catch you so-and-sos. Just you wait.
  13. jakeH Says:
  14. Paul is correct. OHS @ noon today were big time. Had a bunch of people hitting PRs. Congrats to everyone who came and conquered.

    Worked with Joe H, and new guy Daniel today and it was a blast. Joe made the 220 look easy and new guy Daniel got 208, but narrowly missed 220 (pretty amazing considering he has never done heavy OHS.)

    OHS: 174, 184, 198, 208, 220

    Pull Ups: 13, 12, 10, 9 = 44

    Push Ups: 31, 22, 26 = 79. Last set was rough.
  15. jakeH Says:
  16. Big congrats to Pete on the monster OHS today.

    The later classes should have cameras ready for the PRs coming your way.
  17. Addi Says:
  18. Kept it light on OHS - my right wrist's mobility is pretty crappy, which affects that shoulder's active position quite a bit. Slowly working my way back up in these, so I went 88-93-98-103-110. Way under my all-time PR, but more than I've done in a long time. Felt pretty good, too. Thanks, Jen and Amanda, for watching my shoulder and hips. Need to keep cleaning these up!

    Pullups: 8, 8, 7, 7
    felt pretty decent

    Pushups: 18, 14, 14
    Stayed super strict, trying to keep perfect perfect form, especially with that right elbow/shoulder. The elbow kept wanting to flare out and let the shoulder roll forward. I kept it in line, but not without considerable effort. Extra mobility, ice and fish oil for me tonight!

    9 am class was delightful today. I love these kinds of workouts - hard work, but relaxed pace. Time to talk and think. These are the days I feel like I make the most progress.
  19. Jen Allison Says:
  20. 109# for OH Squat - I tried for 114# and that didn't work out for me. Happy(ish) with 109#.

    Pulls up: 6/5/6/5 = 22
    Push ups: 15/12/15 = 42

    Great working with Terra and KNash this morning! Way to go Terra on that huge OH squat!
  21. Lauren F. Says:
  22. 109# PR for OHS today! Failed at 114 on my 5th set, but still pretty stoked :). Used a blue and red band for pull ups and went 5, 5, 4, 4. For pushups went down on toes, up on knees for 15, 13, 11. Still fighting off this cold so I'm pretty happy with today's work considering I'm not feeling 100%. Excited to go home and try to make a batch of bone broth, per Addi's suggestion :). Great work 5:30!
  23. Shelley Says:
  24. 141# for OHS

    Sets were as follows:
    109,114,121,131,141. These felt really good, and in hindsight, I should have started heavier and ended heavier.

    Strict pullups: 8/6/6/5
    1st 2 sets were unbroken, 3rd set was 4/1/1 and 4th was 4/1. I was short about 3 inches on 6th rep in 4th round when time was up.

    Pushups: 18/17/14; these were tough.

    Good work 6:30!!
  25. Paula Says:
  26. WOW...A lot of PR's today!! Way to go everyone! Hard work is paying off.
  27. JennG Says:
  28. 102# for OHS. This would be a 20# PR. Once I got it stable overhead, the squats felt really good...wish I had a couple for sets to try for more.
  29. Steve Says:
  30. 189 for OHS. Tried an extra round at 198 and missed, have to move that up in the line-up. It's doable.


    8,7,7,7 pull-ups
    31,21,16 push-ups
  31. Marty Sampson Says:
  32. 45# for OHS, heeled stayed on the ground. That's all that mattered today. Peace
  33. Danny Says:
  34. 220# OHS - not positive but that is around a 20# PR

    Pull Ups - 10, 10, 9, 8

    Push Ups - 40, 23, 20

    Nice job 5am, a lot of hard work going on!
  35. Sbrownfield Says:
  36. 92, 99, 104, 109, 114 PR by 15#s!

    2/2/1/1 on pull ups. This was a PR also. Most strict pull ups in a workout before was 2.
    Push ups 6,7,7..true weakness for me..but I'm working on it!

    Congratson all the PR's today!
  37. Sbrownfield Says:
  38. 92, 99, 104, 109, 114 PR by 15#s!

    2/2/1/1 on pull ups. This was a PR also. Most strict pull ups in a workout before was 2.
    Push ups 6,7,7..true weakness for me..but I'm working on it!

    Congratson all the PR's today!
  39. Pete N. Says:
  40. 176, 198, 213, 225, 230. I think my best 1 rep before this was around 200#, so 30# PR. A lot of motivating lifts at noon today.

    Pull ups - 8, 7, 6, 5 (26)

    Push ups - 34, 21, 16 (71)
  41. Addi Says:
  42. Marty, that's a big deal!! Congrats!

    These PRs are huge. 15-30#?? Unreal.

Thanks For Visiting!