Thursday, 12/09/10

Three rounds for time of:
15 hang power cleans (135/95)
15 burpees

Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).

Post time to comments.

WOD demo video from Rick Froning Jr. and Heather Bergeron [wmv] [mov]

Another demo video of the WOD from Again Faster Equipment [wmv] [mov]


Matt said...

Am I allowed to cry now?

Stroh's Lite said...

I'm currently living at the Westchester Medical Center (with my daughter) so WOD's in the gym will be infrequent this and next week, but I did do the 21-15-9OHS/DL WOD last night on a quick trip back to USMA - OUCH!!!

10:00 OHS105 / DL225 (OHS felt a little light as I went straight through each set, and DL was a bit heavy and had to breakout subsets each round)

Tonight, I'll do 6X100m sprint, 8X75m sprint, 10 X50m sprint, in the parking garage. Maybe some Tabata pu/burpee/airsquats in the lobby for breakfast?

Adam said...

6:40 with 85 lbs.

Big crowd today, good to see all the cadets packing the '62 room!

JWM said...

Great crew this morning. Elijah, way to pack them in there and awesome to see some coaching and hard working going on!

6:36 as Rx'd

Anonymous said...

6:01, as Rx'd. I really dislike burpees.

Added 3000m row for good measure.

Matt said...


8:52 as Rx'd. It was the HPC that did me in. Great WOD, I wish I was there.

ErinM said...

6:37, 55 lb for power clean.

Probably could have gone heavier. It hurt nonetheless.

Kings said...

5:16 as Rxed.

I have some mixed feelings about these short sprint type workouts, both love and hate. However, I thoroughly hate burpees.

Also, ran 3.5 miles earlier this morning.

jswobe said...


95 HPC

BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD

sdc said...

8:30 with 95 lbs

MikeRothenb said...

Had an APFT today
75 Push-ups
89 sit-ups
12:45 run

cold air was pretty killer

JC said...

5:45 @ 95 lbs.

JRP said...

7:07 w/ 95#

USMA '08