2015 April 9 WOD

Posted: April 9, 2015 in Uncategorized
Strength/Skill

5 sets of:
5 Back Squats – you choose the weight, go heavy
20 unbroken Toes to Bar
No rest between squat and TTB. Rest as needed after TTB

*Force yourself to work on staying on the bar for multiple reps today on T2B.

Extra

5×10 GHD Bench Press

These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 v-ups.

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:53/110c

    155#x2
    165#x2
    175#x1
    Abmat sit-ups

    Ghd bench
    33#x3
    45#x2

    Postwod 1 mile run 9:40

    Seth
    Prewod 2k row

    Front squats
    135# x2
    155#
    175#
    185#
    3x abmat sit-ups
    2x leg raises

    Ghd bench
    3×33#
    2×45#

    Postwod 1 mile run
    9:43

  2. bigdolan says:

    315# 5×5 lbbs
    Knee ups with a swing

  3. Lucas Holland says:

    5×5 @275
    T2B – 1-3 sets was 10 unbroken then singles 4&5 set was 3-6 unbroken then singles
    ghd bench press – done at 45lbs
    Post wod 5 mu’s and 2 loop jog

  4. Bo says:

    315 BS across
    T2B sets 15-5/10-10/12-8/10-10/10-10
    5×10 GHD SU with 45lb barbell

  5. Tanya says:

    LBBS 133 across

    T2B string of :
    7/2/singles
    7/5/singles
    6/4/singles
    6/5/3/singles
    5/4/2/singles

    I got right on T2B to start each rd but rested when had to come off bar so I could try and string some more unbroken. Then singles mostly done by staying on bar but with extra swing. Better than I expected today.

    GHD bench 5×10 15#

  6. Shea says:

    BS 125/125/135/135/135
    I’m still doing T2b w/the extra swing so my numbers are how many I did w/out coming off the bar.
    Rd 1: 20
    Rd 2: 13/5/2
    Rd 3: 10/then sets of 2-3
    Rd 4: 10/3/2/2/1/1/1
    Rd 5: 10/4/3/3
    GHD BP: 15/15/15/PVC/PVC

  7. MarkDGoff says:

    Strength
    1st set 205# and 20 unbroken T2B
    185# rest of sets
    T2B
    2 – 15 +5
    3 – 10 + 5 +2 +2 +1
    4 – 7 +3 +2 + rest singles
    5 – 10 + 3 + 2 + rest singles

    Extra
    5 sets of 5 with 33# bar

  8. Cara says:

    85# LBBS
    3rds of laying T2B (broke once each rd)
    2rds of hanging knees to chest broken up in sets of 5

    Extra: Did 5rds of 10 w/22# and 1rd w/PVC

  9. Bobby says:

    BS: 255# x 1 / 275 x 4 – round 1,3,5 HBBS – round 2,4 LBBS.

    T2B: round 1 10/5/5 – the rest I did singles with a couple sets of 5 mixed in.

    GHDBP: core needs to get stronger apparently. Only did three sets. All at 15 lbs.

  10. Marcia Jo says:

    Strength/skill:
    135# on first 2, 125# on last 3
    Didn’t do any knee raises from the bar unbroken as my hands felt like they might fall off at any moment. But I did do them all.

    Extra:
    1st round GHD BP with pvc
    2nd round with 22#
    3rd and 4th did v-ups
    5th with 33#

  11. jkb says:

    Strength: 5 rounds of
    LBBS 83lbs
    20 T2b: rounds 1&2 knees raises as high as possible (sets of 5)
    rounds 3,4&5 laying t2b (sets of 10)

    Extra: 5×5 ghd BP with PVC
    5×5 v-ups

  12. Kim says:

    LBBS @105#
    Strict T2B:
    7/5/3/5
    10/10
    10/10
    10/5/5
    10/5/5

    I did 4rds 5reps with PVC
    Then 2rds 5reps with 15#

  13. Brett says:

    #235 5×5
    Most t2b consecutively was 10 the first round then a mix of 5,2,1 through the following rounds.
    GHD BP 5×10 #15 bar

  14. Bob says:

    Back squat 5×5
    185/185/225/225/225
    Lying toes to bar 5×20

  15. Elisabeth says:

    5×5 @ 95#
    Got my first toe to bars today!! 😃 I did the rest as knee raises. I wasn’t able to do unbroken but I did finish them.
    GHD press I did with PVC.. I’m already feeling it

  16. jkeel 40/5'9/175ish says:

    225# for rounds 1 and 2.
    255# for remainder.
    T2B’s unbroken for rounds 1-3.
    round 4: 10/2/2/2/2/2
    round 5: 2×8 and 4 singles

  17. ktrainer23 says:

    Compared to last PR back squat @ 125#, (I don’t believe i documented that when I last PR’d)
    I PR’d at 155#

    GHD with weight seemed to shoot a pain on my right lower back so I decided to do it without the weight after 3 sets of 5 reps.

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