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WORKOUT OF THE DAY

101117 Wednesday: "3 round Onion Skin"

By jerry 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

Comments

comments

Comments

  1. Sean Connelly says:

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

    2 PRs in one day!

  2. WOD 1: 61.5 (PR)

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

  3. Gar Whaley says:

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

  4. Kevin Hare says:

    Wod #1: 150

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

  5. Joe Hart says:

    WOD 1 : 155

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

  6. Vance says:

    WOD 1 : 145

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

  7. Mike Hart says:

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

  8. WOD 1: 3×75#, 1×77#

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

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

    OUCH! Lunchtime run coming up.

  10. 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!

  11. 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!

  12. Fred says:

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

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

  14. Mark Davis says:

    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.

  15. Sean Mulcahy says:

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

  16. Vinnie Freda says:

    WOD 1: 165 x 3, 170 x 2

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

  17. Adam Murphy says:

    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

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

  19. 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 :-)

  20. mhixson says:

    85# 90x 2

    15/11 15/10 15/10 htfu

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

  22. 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.

Comments

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