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.
Work up to a 1 Rep Max Bench
WOD “Dirty 30″
For Time … 30 each of:
- SDLHP (75# / 57#)
- Hang Power Clean
- Push Ups
- Knees to Elbows
- Box Jumps (24/18)
- Walking lunges
55 thoughts on “Monday Workout: Dirty 30”
Ben likes this. Going to RX the wod and smoke you guys.
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?
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#)
yay welcome back!
Darden has taken over the msg board…. oh, and noon class. $10 says humsi pukes!
$10 says I don’t. WHy don’t you come and watch the 6:15?
I almost owed you $10!
bp: 5×3 of..??.10lbs less than Trina
WOD: 16:01 (20reps, 45#, rr)
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)
WOD: 21:20 (47#, 1/2 blueband pullups, 1/2 ringrows)
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
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!
did you find out anything you didn’t already know?
WOD: 17:26 rxd
BP #85 (pr)
22:00 (37, rr)
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.
wod: i finished. rx.
Great job of fighting the good fight.
BP: 131# (10# pr from Thanksgiving)
WOD: 18:10 rx (pr by 3:03)
BS: 5×5 185-185-190-195-195
Wod: 13:59 rx (20″ box)
16:30 Rx…arggg I hate this wod.
BP 209 with a touch of Ope help
BP 121# PR
WOD 21:29 @67#, RRs
WOD 17:20 rx
BP: 75# (1st time)
WOD: 19:13 (37#, RR, knee push-ups)
21:05, that one hurt.
Forgot the BP, 250 with some help.
nice work, Troy! That WOD is a killer.
BP: 70# ehhh
no WOD today
WOD: 16:02 – i like this one, although whew was it warm in there … can’t wait for July …
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?
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.
BP: 165# HUUUUGE PR for someone with 5 shoulder surgeries!
WOD: 18:30 (scaled).
BP: 133 (pr)
WOD – 21:27 rx
BP: 145# PR failed on 165
WOD- 19:05 (scaled)
WOD- 21:30 RX w/jump. PU’s
BP – 215#
light weight, yeah budddy
WOD – ran 2 miles on a track instead, 16:36 (-0:53 from last week)
BP 300# PR post Rugby days
WOD: 24:10, 20″ box jumps, all else RX
SP: 75# failed at 85# should have gone up by 5
WOD: 19:41 (Rx’d except for Ring Rows)
WOD: 20:29 (20# box) Ugly.
Track workout from mainsite
Rest 3 minutes
Rest 2 minutes
Rest 1 minute
PR by 53s
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.
18:31 rx on the WOD
Oooof… First day back from 4 injured weeks off…
10:02 ( 47#, 20 reps instead of 30, no box jumps or burpee)
WOD: 23:14 (bbpu, crappy K2Es)
WOD: 23:49 @ 55# bar & 24″ box
Been out sick thanks to the little one. Daycare = new germs everyday!
Done on Sat AM.
BP = 155# (pr)
WOD = 26:55 rx
WOD: 23:14 (bbpu, not quite K2E)