WOD
9
Posted September 14, 2009 in WOD by Brendan Sonnichsen

Tuesday, September 15, 2009

Weekly Plan – Complete these before next Tuesday

3/week:

  • 3RM Sumo Deadlift High Pull
  • Level 1 squat program: 2 sets of 50 squats unbroken… can you do it??? Level 2: 3×3 Front squat
  • 3 sets of max pullups OR 3×5 partner-assisted pullups (no bands allowed for this drill)

Unlimited:

  • All of the above plus:
  • Level 1 squat program: tabata squats; Level 2: 3×2 Overhead squat

Today’s WOD:

As many rounds in 20 minutes of:
1-1-1-1-1/2-2-2-2/5-5-5/10-10/25 Double Unders
15 SDLHP (95/65)

Choose the level appropriate for you. Double unders must be completed in a single set every round (except, of course, the 1s). If you break the set you start the set over! 2-2-2 means three sets of 2 double unders… if you do, for example, 2-1-2-1-1-1-1-2 to get your 3 sets of 2 then that’s good enough for me :)

9 Comments to “Tuesday, September 15, 2009”

  • mlc
    September 15, 2009 at 8:47 am

    Chose the 5′s for today’s WOD, damn DU’s!!
    8 rounds plus 5 DUs. Could get the first 2 sets of 5 and then kept messing up on the last set. Very frustrating.
    65# SDHP.

    3RM SDHP, 105. Just wasn’t feeling it today. Thinking I need more rest. :( Odd that it is harder to take rest days then it is to train. Such is life, have to listen to my body.

  • Crystal B
    September 15, 2009 at 9:52 am

    10 Rds
    65lbs SDHP, 25 DU’s
    Tripped up twice at 23! lol
    Was pretty tired today so I passed on the SDHP max.
    Still recovering from Banjo Bowl. Damn Bombers!!!

  • Erika
    September 15, 2009 at 11:35 am

    DU’s everyone’s favorite!!

    Chose the 2′s for today. Got 9 rounds. Started the 10th but couldn’t get even one set of DU’s in that one. 45# SDHP.

    Brendan, I was wrong on my 3RM SDHP today – it was 65# not 70#. I was thinking 5 pounds less but it was 5 pounds per side!

    @mlc
    It is hard to take a rest day isn’t it? We always feel like we are missing out.

    @Crystal B
    I was at that game – worst game I have ever witnessed!

  • Brad G
    September 15, 2009 at 1:34 pm

    Did this one at U of M today as I won’t be able to make it in this afternoon. Got 11 rounds (I think). I debated back and forth as to which level of DU’s to do. 10 would have been too easy, 25 might have yielded only 3-4 rounds. I decided 15-15 was a good compromise. After the 3rd round I had to break the SDHP’s into sets of 5.

    Before the wod I did some Snatch pulls and OHSs. My goal is to learn to drop to the bottom of the squat on a snatch.

  • Eric
    September 15, 2009 at 1:45 pm

    Missing days at CFW is killing me but I am managing to get some work in out of my garage…. . just waiting for my squat racks to arrive……

    I did 5-5-5 D.U….I did 10 rounds and 5 D.U. …..

    Shoulder is still sore from “the bear” …..Every time I go “behind the neck” my wonky shoulder joint is sore for a week…. gonna have to find a compromise I think… :(

    Did the two sets of 50 air squats…

    Thanks for posting everyone it keeps me motivated working alone in my garage when I can’t make the drive from the country….

    Kind Regards,

    Eric

    P.S. Did weighted P.U. the other day and managed 95 Lbs plus my 220lbs for one…..they are getting there just have to get the kipping down to get the total power output up…..It seems I have to co-ordination of a decrepit 3 legged goat….(there is a story there….)

  • mlc
    September 15, 2009 at 4:29 pm

    @Eric
    95# wt’d PU. Nice!

    And that decrepit 3 legged goat story sounds like one that is right up my alley. I’d like to hear that story. ;)

  • Crystal KP
    September 15, 2009 at 5:05 pm

    7 rounds, plus 25 DU’s and 13 Sumos. Ya two short, but I was done!

    I got stuck on round 3 or 4 at the DU’s. It ate up so much time and I was getting pissed. Thanks Brendan for not letting me back the number down. After that round I hit all my DU’s no problem. Thanks for the cheering, all! oh and my traps were aching after the cleans yesterday!

  • Crystal KP
    September 15, 2009 at 5:09 pm

    Oh ya did the sumos at 65#s.

    @mlc I hear you on the rest day…. just tell yourself you have so much to gain from resting…. quality WODS! Ha, I’ll try taking my own advice ;)

  • Turbo
    September 17, 2009 at 8:39 am

    Ok, that was even more brutal than I thought. started with 65lbs on the bar and decided to go down to 55lbs as to not compromise form. thanks to b-mac, who told me I can’t get away with choosing 10-10, I opted for the 25′s. finished 4 reps short of 9 rounds. the sumos were definitely the hard part, usually doing 6/5/4, but most of the double unders went well; one glaring exception being the set of 24 and the round during which I got distracted and did 18/20/21 before actually getting 25. that was a really sweaty workout.

    @Crystal B nice work!

    @Eric awesome job on the weighted pullups!

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