Morning workout for beginners will involve pull-ups, swings, and a two lap run.

Evening workout will begin with a strength portion of push press at 3 sets of 3 reps. Then:

Burpee/push press ladder

Burpee 10,9,8,7,6,5,4,3,2,1
Push press 1,2,3,4,5,6,7,8,9,10

115/75 rxd 135/95 rx advanced

9 thoughts on “W.O.D.

  1. 3×3 was 105

    WOD 12:44 rx

  2. 3×3 @ 115
    WOD 16:33 @ 95
    (95 was my PR not long ago.)

  3. Worked out at 8 am today. Had the whole place to myself! Today was an example for me why I need to be consistant in my workouts. I know now that I need at least 3 workouts a week to maintain. If I want to go forward, I probably have to go for 4 or more. Not real happy with todays results, but here they are:
    3×3 was only 65, 85 (maybe), then 75. I thought my PR was 90-95.

    WOD 17:17 @ 65lbs. = lame

    1. And we enjoy your competitive nature. So, come back and get in some work. Be nice to the shoulder but not so nice that you lose capacity throughout the entire body.

  4. I loved this one. The burpees really set you up for disaster on the push press. Used 135 up until round 9 and had to bail and take it to 115. Push presses were becoming push jerks. 13:23

  5. 17:16 I think @ 65lb

  6. 10:43 @65lbs. Started with prescibed but dropped down.

  7. Evan Clapsaddle June 14, 2012 — 7:09 pm

    I did not complete it. On a more postive note, I’m one pound away from my paleo weight loss goal.

  8. 13:07 135 lbs

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