Monday Workout: Dirty 30

You can do your final Nutrition Challenge pictures on Monday afternoon until 7PM, Tuesday Morning and Tuesday Lunch, Wednesday Afternoon until 7PM, Thursday Morning, Thursday Afternoon Until 6PM.

Strength

Work up to a 1 Rep Max Bench

WOD “Dirty 30″

For Time … 30 each of:

  • SDLHP (75# / 57#)
  • Thruster
  • Hang Power Clean
  • Pullups
  • Push Ups
  • Knees to Elbows
  • Box Jumps (24/18)
  • Walking lunges
  • Squats
  • Burpees

Compare to 7/29.

55 thoughts on “Monday Workout: Dirty 30

  1. Ben likes this. Going to RX the wod and smoke you guys.

  2. If only I was as good at all of this as Cullop is. I’ll barely be able to do 3 pullups, much less 30. What is a burpee, anyways?

  3. After a month long hiatus due to Step 1 studying, I finally made my return today.
    Bench: 5×3 @ 121#
    WOD: 15:55 (20 reps, 67#)

    1. yay welcome back!

  4. Darden has taken over the msg board…. oh, and noon class. $10 says humsi pukes!

    1. $10 says I don’t. WHy don’t you come and watch the 6:15?

    2. I almost owed you $10!

  5. bp: 5×3 of..??.10lbs less than Trina

    WOD: 16:01 (20reps, 45#, rr)

  6. 199# pr (5# more than when I used to bench 2x/week for 3 years straight and weighed 5 pounds more)

    12:56 rx (pr)

  7. BP: 75#
    WOD: 21:20 (47#, 1/2 blueband pullups, 1/2 ringrows)

  8. https://www.23andme.com/

    has a deal today. for $9/mo for 1 year, get your DNA tested – they mail you a kit. they will tell you if you are at risk for any diseases, how you respond to certain drugs, ancestry, etc. sounds worth it

    1. It’s worth it if you like obsessing like me, I got it last year when it was on sale and have enjoyed it since!

      1. did you find out anything you didn’t already know?

  9. Bench: 104
    WOD: 17:26 rxd

  10. BP #85 (pr)
    22:00 (37, rr)

  11. BP: 131 (first time)

    WoD: 23:33 w/ gr band pull ups (all else rx). compare to 21:31 last time w/ 35lbs, knee pushups. perhaps still an improvement despite the slower time.

  12. bench @104#
    wod: i finished. rx.

    1. Great job of fighting the good fight.

    2. niiiiiiiiice

  13. BP: 131# (10# pr from Thanksgiving)

    WOD: 18:10 rx (pr by 3:03)

  14. Gretchen Kittelberger April 11, 2011 — 3:56 pm

    BS: 5×5 185-185-190-195-195

    Wod: 13:59 rx (20″ box)

  15. 16:30 Rx…arggg I hate this wod.

  16. BP 209 with a touch of Ope help

    17:37 rx

  17. BP 121# PR
    WOD 21:29 @67#, RRs

  18. BP 179.
    WOD 17:20 rx

  19. BP: 75# (1st time)
    WOD: 19:13 (37#, RR, knee push-ups)

  20. 221
    12:38 rx

  21. 199#
    16:56 rx

  22. 21:05, that one hurt.

    1. Forgot the BP, 250 with some help.

      1. nice work, Troy! That WOD is a killer.

  23. 190, 14:49rx

  24. BP: 70# ehhh
    no WOD today

  25. BP: 89#
    WOD: 16:02 – i like this one, although whew was it warm in there … can’t wait for July …

  26. BP: 209# pr
    WOD: 17:05 rx… followed by 58:35 (pr) of feeling like I wanted to puke afterwards. Maybe I should try out this new diet called paleo. Anyone heard of it?

    1. I think I may have heard an NPR segment on it, but that was a long time ago and I don’t much remember what they said. Sorry can’t be of help.

  27. BP: 165# HUUUUGE PR for someone with 5 shoulder surgeries!

    WOD: 18:30 (scaled).

  28. BP: 133 (pr)
    WOD – 21:27 rx

  29. BP: 145# PR failed on 165

    WOD- 19:05 (scaled)

  30. bench- 77#
    WOD- 21:30 RX w/jump. PU’s

  31. BP – 215#
    light weight, yeah budddy

    WOD – ran 2 miles on a track instead, 16:36 (-0:53 from last week)

  32. BP 300# PR post Rugby days
    WOD: 24:10, 20″ box jumps, all else RX

    1. nice bench

  33. SP: 75# failed at 85# should have gone up by 5

    WOD: 19:41 (Rx’d except for Ring Rows)

  34. BP: 199#
    WOD: 20:29 (20# box) Ugly.

  35. Track workout from mainsite

    1600m ~7:00
    Rest 3 minutes
    1200m ~5:20
    Rest 2 minutes
    800m ~3:30
    Rest 1 minute
    400m ~1:30

  36. 255# bench
    19:09 Rx

    PR by 53s

  37. 225# bench
    WOD – 18:55 Rx except knees to armpits (maybe?) and the 5 pull ups I did with cu grip had crappy extension so those were more cheating than scaling.

  38. 225# bench,

    18:31 rx on the WOD

  39. Oooof… First day back from 4 injured weeks off…
    Bp: 89#
    10:02 ( 47#, 20 reps instead of 30, no box jumps or burpee)

  40. BP: 104#
    WOD: 23:14 (bbpu, crappy K2Es)

  41. WOD: 23:49 @ 55# bar & 24″ box

  42. Been out sick thanks to the little one. Daycare = new germs everyday!
    Done on Sat AM.
    BP = 155# (pr)
    WOD = 26:55 rx

  43. BP: 104#

    WOD: 23:14 (bbpu, not quite K2E)

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