Monday-Labor Day


“Lumberjack 20 Hero WOD”

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24″) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Post time to comments.

Pictures from Saturdays (9/4) WOD

14 Responses to “Monday-Labor Day

  • “Murph” mile run, 100 pull-ups, 200 push-ups, 300 air squats – 41:49 (no weigh vest….chickened out!)

  • Oh yeah… forgot to post the mile run on the end of the work out. I certainly didn’t forget about it when I was doing it!!

  • Julie
    14 years ago

    My big accomplishment today is that I got 10 pull-ups in a row unassisted! The next 10 were broken but making some progress here…

    My time was 38:something, I really don’t know where all that time went, guess it was my ‘running.’

    Happy Labor Day to everyone!!

  • Time: 34: and some change….first wod after a week off….a good way to break myself in, suffer, and sweat a bit! Who would ever have thought there was a wod that made the “burpee” station and the “pullup” station feel like a relief!

  • Had much more energy after this wod. 29:20 w/225 lb dead lifts. Agree w/Wendy. Those burpees were a break. 🙂 Just couldn’t keep up w/my wife.

  • Nikki
    14 years ago

    Time was between 37:00-39:00..can’t remember, all I know is I was glad to be done..

    130# for deadlifts
    red band pull-ups
    35# kb
    rx for squat cleans
    55# OHS
    and it was more like a 400m shuffle for me

  • Armando
    14 years ago

    What a day to have a great WOD like this one…great job by everybody!!!
    Time 30:34

  • Kristin
    14 years ago

    This was a nice easy WOD after fun (late) birthday celebration…yeah right! Glad I came in though, it was awesome!

    115# DL should have done more…I say that everytime for DLs, but my form is so bad I go lighter than I probably could
    35# KB (tried the 53# before the WOD which was just insane!)
    65# OHS
    blue band pull ups
    Rx squat cleans
    Time 38:3?

    Great work by our small 5:30 class & thanks to the 6:30 class for all of the encouragement to finish this one strong…you guys are awesome!

    Oh, and a nice bonus of 28 birthday burpees 🙂 2:30-ish

  • Jason
    14 years ago

    This one kicked my butt!
    185 dead lifts
    53lb kb
    85lb overhead squat
    purple band pull ups
    25lb double squats

  • jeremy
    14 years ago

    This was an excellent workout….def. felt all the beer I drank this weekend.

    275lb deadlift
    53lb kettlebell
    95lb overhead squat
    45lb dumbell squat clean


  • Awesome job by everyone today, this was a tough one and definitely glad I did it. I managed to ‘run’ for each, my goal was no walking so I am happy with that. time was almost 45 minutes with 75 for DL, 35 for KB, 55 for OHS, christmas bands and 15 for DBSC.

  • This required at least 45 minutes post workout for my face to not be a purplish red!
    105 Deadlift, 35 lb Kettlebell, 35 overhead squat, 25 dumbell squat clean
    red/blue pull-ups
    ran the whole thing
    Time: 39ish

  • What a WOD!
    225lb Deadlift (took Armando’s advice and went heavy!)
    53lb kettlebell
    75lb OHS
    40lb DB squat clean
    Very happy with that one. Time: 32:something

  • Had this one Rx’d until my dang back left me. I will come back and get this one again on my own!!!