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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]
on

13 comments:

  1. MattDecember 8, 2010 at 7:08 PM

    Am I allowed to cry now?

    ReplyDelete
  2. AnonymousDecember 8, 2010 at 8:31 PM

    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?

    ReplyDelete
  3. AdamDecember 9, 2010 at 7:17 AM

    6:40 with 85 lbs.

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

    ReplyDelete
  4. JWMDecember 9, 2010 at 7:34 AM

    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

    ReplyDelete
  5. AnonymousDecember 9, 2010 at 9:57 AM

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

    Added 3000m row for good measure.

    ReplyDelete
  6. MattDecember 9, 2010 at 11:05 AM

    Aloha,

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

    ReplyDelete
  7. ErinMDecember 9, 2010 at 11:49 AM

    6:37, 55 lb for power clean.

    Probably could have gone heavier. It hurt nonetheless.

    ReplyDelete
  8. KingsDecember 9, 2010 at 12:06 PM

    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.

    ReplyDelete
  9. jswobeDecember 9, 2010 at 1:37 PM

    11:05

    95 HPC


    BEAT NAVY! USMA '00
    BRTRC -- People, Technology, Excellence
    Aberdeen Proving Ground, MD

    ReplyDelete
  10. sdcDecember 9, 2010 at 6:15 PM

    8:30 with 95 lbs

    ReplyDelete
  11. MikeRothenbDecember 9, 2010 at 7:11 PM

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

    cold air was pretty killer

    ReplyDelete
  12. JCDecember 10, 2010 at 7:34 AM

    5:45 @ 95 lbs.

    ReplyDelete
  13. JRPDecember 12, 2010 at 10:20 AM

    7:07 w/ 95#

    USMA '08
    Iraq
    SLTW

    ReplyDelete