Wednesday, September 26, 2012

Posted by Mandee on September 25, 2012   |   20 Comments


Warm up:

400m run

3 rounds

6 air squats

12 abmat sit ups

6 jumping lunges



21 back squat 225/155

42 GHD sit ups

15 back squats 225/155

30 GHD sit ups

9 back squats 225/155

18 GHD sit ups


WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]



A. 1 RM high bar back squat

B. 1 RM weighted pull up

C. max strict pull ups

D. 3 x 10 glute-ham raises, rest 2 minutes

20 responses to “Wednesday, September 26, 2012”

  1. Tracey says:


  2. Tracey says:


  3. AP says:

    Scaled 9:39
    Scaled BS to 71% of 1RM or 185, GHDs Rx’d

    For all you Lulu and finance geeks out there, the Lulu’s CEO Christine Day will be on CNBC at 10am

  4. Eric says:

    The GHD’s in this WOD would kill me. Nice programming Mr. Berry.

  5. Tracey says:

    8:24 rx’d

    followed by DU & MU practice…

    I played around with the rope length (trying to stop the donkey kick), so one day I can hopefully use the double unders as a” rest period” during a wod. THE WORDS OF Coach DB, not mine. 🙂

  6. Tracey says:

    Open Gym is cancelled for Thursday. Sorry for the inconvience.

  7. Patrick says:

    Rx’d 11:12
    GHD’s are like tequila. They make your pants fall off.

  8. Stacey says:

    Nice pic!
    I had plans of working on these legs today. But I have some sinus/cold crud and I feel awful!!
    I love a wod that will make these tiny legs bigger 🙂

  9. steve price says:

    WOD @ Fire Station: 3 rounds for time:
    20 backsquats @ 225#(below parallel)
    150 yard run
    20 overhead walking lunges(45#plate)
    20 hand release pushups
    20 situps
    time = 26:24(brutal)

  10. Nathaniel says:

    14:44 rx

    I knew Tracey’s time was good but after doing this WOD i’m even more impressed.

    I teamed up with THE Mack today and he got the exact same time as Tracey. Nice work dude!

  11. Justin says:

    8:22 rx’d
    4 or 10 no reps for depth. Really liked the programming.