MGW


part 1:
for time:
21,18,15,12,9,6,3 rep rounds for time;
Push Jerk - 75#
Double Unders

preferably 4+ hours rest

part 2:
for time:
50,35,20 rep rounds for time;
Box Jumps - 20"
SDLHP - 75#

post times for WOD 4 and 5 and your five WOD total time to comments

41 comments:

Geoff Aucoin said...

Hmmmm, there is something very 'Fight Gone Bad-ie' about these two... I like it!

PTS said...

Part 1: 5:47
Total 49:26

doing this in a unheated garage gym this morning with winter gloves on and seeing my breath was awesome. couldn't dump the weights.

made in straight through on the 21 reps, had to break up the reps for 18,15,and 12. couple stumbles on the DU's cost some time.

bso said...

Part 1: 5:48
Total: 53:23

21 was frustrating with the doubles, on 18 my rope fell apart, but then, with the new rope, my doubles were unbroken for the rest of the workout.

Overhead high rep is not my cup of tea, but pretty happy with how it went today.

Geoff Aucoin said...

PTS & bso, where do you guys live? Methinks it's east of Calgary...

rwcorson said...

Part 1 - 5:43
Shoulders were on fire. I can feel that the CNS is pretty close to bring done.

rwcorson said...

Total time to date-40:11
I meant being done, not bring done.

Gord said...

5:33

CNS has left the building

Total time- 37:32

Ryan G. said...

Part one:

Time- 5:57

- this felt ok during, however at the moment it feels like my arms are about to fall off at shouders.

Running total- 53:36

deejay said...

part 1 - 3:17
total - 43:33

deejay said...

Rob I think you need to take advantage of the "preview" button before you publish your comments.....

PTS said...

Geoff: I live in upstate NY, so only sliiiiightly east of Calgary.

A 12 hour work day today meant I had to do Part 1 @ 5am EST.

Trevor Salmon said...

9:48
disappointed with performance today and felt I didn't have it going in. Jerks were mostly in triples after the first 21 and even had some doubles. Then my double unders were horrendous today

rwcorson said...

DJ, I find it difficult using my Blackberry to type. That & I'm lazy when it comes to checking this stuff.

Michael FitzGerald said...

4:36 as rx'd...
Total - 37:11
DJ, how the hell did you do 3:17. I want a video!

Geoff Aucoin said...

Pt 1 in 4:18

Total time 42:07

deejay said...

I went fast.....

Todd Dyer said...

part 1 = 4:39

rwcorson said...

part 1 - 14:14
part 2 - 7:37
part 3 - 14:35
part 4 - 5:43
part 5 - 8:29
total - 50:38
It was daunting just to get started with part 5. I did metcon style BJ as long as I could (50), then did jump up, jump down in 35 until I caught my breathe, then MC again, until I gased, then jump up, jump down again. Mostly like jump up, ump down in 20.
SDLHP were very broken, 10/5's on 50,
5/4/3's, then 2 on 35 and 3's then 2 on 20.
That was mentally difficult, but as OPT said, I set myself up for it with my comments this am. Another lesson learned.

Brent Maier said...

Part 1: 5:41

Will calculate total after part 2. Double unders sucked up too much time. Lost at least 1 min on failures.

Michael FitzGerald said...

6:44 as rx'd. Forearms/biceps are fried.
Total - 43:55
Good weekend gentleman, rest time.

rwcorson said...

Nice work Mike, very good performance in all 5 parts.

deejay said...

22 seconds is my goal for part B.....

bso said...

Had a nap and woke up from a massive cramp in my calf. Magnesium deficiency I think???? Still feels like it's guarding. Tried to warm it up this afternoon but no go.

I'm going to pass on part 2.

Geoff... was that you in the video? And, yeah, I live in Winnipeg.

Chad Action Brandt said...

PART 1 = 4:49
DJ that is a sick time brother, nice work.
Going to kick ass on part 2 now.

Todd Dyer said...

round 2= 7:57
day total=12:36
Grand total=56:03

PTS said...

Part 2 : 6:31 SDLHP and box jumps are some faves.
305 SDLHP's in the last 2 days and my forearms are aching.

Total 55:57

my god awful squat clean time killed my overall.

Gord said...
This comment has been removed by the author.
Geoff Aucoin said...

Part II in 7:44 and that killed me.
Those two movements are rough for me so paired up it's a doozy. 50 jumps to start but they died after that.

Total is 49:51. Gotcha, Orb! Nice work, Mike! Gordo, no whining, counting under duress is part of the whole game. Everyone has screwed that one up at some point, so what, it's history now.

That ain't me in the video, I'm much uglier.

Gord said...

time 6:17*
total- 43:49

Time on part 2 is not accurate as I screwed up the 35 set of sdlhp and only did 30.

Thanks Aucoin for keeping it real. Lesson learned not to post when upset at myself.

Ryan G. said...

Part two:

Time 9:19

Total- 62:55

-I am completely spent. Hit a wall about half way through the first round of box jumps. My body simply refused my brains call to hurry the F@!K UP!!

rwcorson said...

Rounds 1 to 5 to you Geoff.
We're just getting warmed up now.
Great job boys & Laura too.
Rest up everyone.
Aucoin wishes he had hair like that.

deejay said...

part 2 - 6:55
total - 50:28

for part 1, most of my reps would be considered a push press rather then a push jerk, after consulting with some of you I now realize that the second dip was indeed required so that obviously sped up my cycle time and explains my insane time. My bad, I'll get it right next time. Good work this cycle fellas!

Brent Maier said...

I: 21:25
II: 4:54
III: 14:39
IV: 5:41
V: 12:25 w/21" box
Total: 59:05

Workout 1 and 5 tore me up. Tonight on the last workout, my lower back would not stop burning. My lower back and legs are strong when lifting or running. But when I continually stress it like "linda" or with tons of heavy lifts with pulls it takes a long time to recover from the burn between rep bursts. If anyone has any suggestions here I would appreciate it. I've got Olympic lifters here that critique my form on a consistent basis. I don't think it is as simple as "you must have bad form". I am progressing though! This is one of thise conundrums i'm trying to work through.

Chad Action Brandt said...

PART 2 = 7:42
Felt good, it the legs that give out in the SumoDeads.
TOTAL = 47:31
Great work for this cycle fellas. Some much needed rest on the way!

Geoff Aucoin said...

Nice work to anyone who tried, finished, or attempted these WODs. I'm just spent and I'm basically waiting for a calf/ham/back cramp to happen any second. I also ate my weight for supper and I'm still Jonesing for more chow, I think I burned a few cals this phase...

I'm praying for some A1. Bicep curls A2. Tricep extensions next phase. Maybe like an abs circuit thrown in to tone the belly?

Orb, who needs head hair? I've got more hair on my left shoulder than you have on your whole body.

Mack said...

4:45 for part 1

Only did three of the 5 due to timing constraints. And how bad is it that I had a longer time than all of you who did all 5!

Sam Edwards said...

hey guys. just found the site and the WOD look pretty intense. is this for preparation of the games, or just to get insanely fit. i really would like to start, but am afraid i can not manage the time for the splits on some of the two a days.

Geoff Aucoin said...

Sam the two-a-days are few and far between, thanks be to Jesus for that, but it's for both Games prep and insane fitness.

Sifton said...

Part I - 6:48
Cannot do Part II today.

Garage Crossfitter said...

5am Part I
5:38

Garage Crossfitter said...

Part II 3pm = 8:35, i am shot.
Total= 49:20