Friday, 07 Jan, 2011

Posted by Mandee on January 6, 2011   |   14 Comments


10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of – two laps around the gym, 5 pull-ups, 5 overhead squats. start at a casual pace and work up to workout speed by the end of the third minute.


3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Compare to 050102.


2 x 20 reps of slow, controlled, ab-mat sit-ups.. (if these are too easy try a light Dumbell on the chest!)

Post time to comments.

And now a word from our new Athlete committee

14 responses to “Friday, 07 Jan, 2011”

  1. Seema says:

    Thanks everyone for a great holiday break! I’m heading back to Los Angeles today, but I’ll see y’all next time I’m home. Maybe by then I’ll have my first pull-up! 🙂

  2. Tye says:

    15:30 RX’d

    It was a fun drag race with Larry this morning. Thanks for the push.

  3. Larry Lowe says:

    15:10 rx

    I ran a lot faster chasing you the second round then trying to outrun you in the third. Good wod!

  4. Justin says:

    JT 21-15-9 hspu, ring dips, pushups
    7s slower than last time. I was down to sets of 2 on hspu by the start of the round of 15. I need to learn to kip them.

    Sprained ankle is going to keep me from running for a little while.

  5. Kyle Mosier says:

    OHS, the bane of my existence. According to Mandee mine have improved, but I still dread them. I scaled to 55# for rounds 1 and 2 and then to the weighted PVC for round 3 to work on form. Took me 20:18. Thanks to Penelope for the push. I needed it.

  6. Robert S. says:

    13:51 rx’d

  7. Robb says:

    10:15 – scaled to 65# and 15 reps. Did all OHS unbroken and then met my nemesis in pull-ups.

  8. Naveen says:

    scaled to 15 reps and the short running course (~300m). 8:46

  9. AmandaJ says:

    What’s the Rx’d weight for women?

  10. Will Blankenship says:

    11:22 Scaled

    400m Run
    15 OHS @ 75#
    15 Pullups

    I should have gone rx’d, but the amount of suck in the scaled version was more than sufficient.

  11. Ben says:

    9:47 scaled
    15 reps/rd, 200m run

    I got a stitch in my side and made some ridiculous noises on my last run. Sorry ’bout that!

    I also thought this might interest some people interested in the paleo diet: http://blog.modernpaleo.com/2011/01/paleo-rodeo-042.html?

    • Kerri says:

      Good job today Ben!! I was just proud with your moaning and groaning, that I didn’t happen across the remnants of Pukie during our runs!!

      This WOD didn’t look that tough posted, but, it was def a gut check!

  12. KLowe says:


  13. Patrick says:

    19:56 really mind f’d myself…thought is was only 2 rds. Third round took almost 9 min.