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WORKOUT OF THE DAY

101117 Wednesday: "3 round Onion Skin"

By jerry22 comments

101117 Wednesday

WOD1). 15 min: Strict Shoulder Press x 3reps

rest 3 min

WOD2.) 3 rounds of “Onion Skin 18 min limit:

“3 round Onion Skin”:  max reps of pullups, shoulder press (18 minute time limit)

Once you come off the pullup bar your set is done, record your reps. In the press once the bar goes below your shoulders your set is done, record your reps. Perform one movement every 3 minutes. To further clarify; 3 rounds of 2 movements = 6 total sets, a set every 3 minutes = 18 minutes.

Bulldog: 45 W – 75 M – Infidel: 55 W- 85 M – Rxed: 63lb W – 95lb M

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22 Comments to "101117 Wednesday: "3 round Onion Skin""

  • Sean Connelly says:

    November 17, 2010 at 7:23 am - Reply

    WOD 1: 160 (PR)
    WOD 2: 33/15, 16/14, 20/13 (33 PR)
    + 1 loop

    2 PRs in one day!

  • Jessica Gunder says:

    November 17, 2010 at 7:27 am - Reply

    WOD 1: 61.5 (PR)

    WOD 2: 6/10, 8/11, 7/7 (8 PR)
    55# strict press

  • Gar Whaley says:

    November 17, 2010 at 8:00 am - Reply

    wod1: 125
    wod2: 43/11; 21/11; 23/7 PU PR
    Loop

  • Kevin Hare says:

    November 17, 2010 at 8:33 am - Reply

    Wod #1: 150

    Wod #2: 51/12, 20/10, 20/7

  • Joe Hart says:

    November 17, 2010 at 9:00 am - Reply

    WOD 1 : 155

    WOD 2 : 25/15, 16/11, 13/8 25=PR

  • Vance says:

    November 17, 2010 at 9:29 am - Reply

    WOD 1 : 145

    WOD 2: 32/17 , 16/9 , 9/12

  • Mike Hart says:

    November 17, 2010 at 9:37 am - Reply

    WOD 1: 145
    WOD 2: 35/18; 21/13; 20/11 (PR)
    Loop

  • Laura Rodman Novotny says:

    November 17, 2010 at 9:44 am - Reply

    WOD 1: 3×75#, 1×77#

    WOD 2: 12/10, 17/7, 9/8 HTFU

  • Adrienne Hoar says:

    November 17, 2010 at 9:52 am - Reply

    WOD 1: 77 (PR)
    WOD 2: 25 (PR)/10, 15/8, 16, 7 HTFU

    OUCH! Lunchtime run coming up.

  • Hazen Marshall says:

    November 17, 2010 at 10:55 am - Reply

    Strict shoulder press x3 – 120#

    Onion skin with 95# press – 23 pullups / 12 press, 14 pullups, 10 press, 12 pullups, 7 press (i think)

    23 is a new pullup PR!

  • Dayna Lewnes Blumel says:

    November 17, 2010 at 12:22 pm - Reply

    WOD 1: 67lb x 3 PR (I think!)
    WOD 2: 56lb 8,7,7- Pullup 10,10,8 w/red band

    Officially downsized the pullup band today! No more orange, on to red!

  • Fred says:

    November 17, 2010 at 1:16 pm - Reply

    WOD 1: 115 (2X130)
    WOD 2: 16/18 11/13 11/15

  • Amy Blake Bertles says:

    November 17, 2010 at 1:48 pm - Reply

    WOD 1: 66 1/2 x3
    WOD 2: 10/15, 9/14, 7/11 45#

  • Mark Davis says:

    November 17, 2010 at 2:19 pm - Reply

    Thank you Melissa. You say PR and it happens.

    165×3 of (bodyweight+) strict press

    Then 30 (pr)/20, 18/10, 10/12= a nice round 100 of pullups/ and 95# press.

  • Sean Mulcahy says:

    November 17, 2010 at 3:34 pm - Reply

    WOD 1: 150
    WOD 2: 42/15, 30/12, 25/10

  • Vinnie Freda says:

    November 17, 2010 at 3:49 pm - Reply

    WOD 1: 165 x 3, 170 x 2

    WOD 2: 35/19, 20/10, 20/10

  • Adam Murphy says:

    November 17, 2010 at 4:11 pm - Reply

    WOD 1-135×3, 165×1(pr) and 145×2…strict press not a strength of mine

    WOD 2-34/19-20/14-16/11

  • Melissa Lopes says:

    November 17, 2010 at 5:05 pm - Reply

    WOD 1- 80
    WOD 2- 24/13, 24/13, 20/9

  • Jason Windsor says:

    November 17, 2010 at 5:17 pm - Reply

    Good first day back…

    Wod #1: 130

    Wod #2 (Infidel): 15/26, 10/14, 9/10

    Decent out of the gate, but need to build the stamina back up :-)

  • mhixson says:

    November 17, 2010 at 6:33 pm - Reply

    85# 90x 2

    15/11 15/10 15/10 htfu

  • Kara Cunningham says:

    November 18, 2010 at 6:21 pm - Reply

    WOD 1: 60
    WOD 2: 10/13, 17/13, 11/10
    Bulldog

  • Adam D. Houston says:

    November 19, 2010 at 10:16 pm - Reply

    105, shoulder didn’t feel quite right.
    However, I got a PR of 30 pull ups, I think I have a lot more in me, excited to try this again.

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