Monday, 01/03/11

Welcome back from leave and Happy New Year!  Time to start working on those resolutions...

This will be a weight day with two parts.

First, establish a 1 rep max for the clean (power or squat)


Five rounds for time:
10 Thrusters (95/65)
10 Sumo Deadlift High Pulls (95/65)

If you are in a time crunch or not sure you will be able to do both parts of the workout, start with the timed portion.

Post weight and time to comments


Matt said...


I like having a strength WOD before the metcon. I hope to see more of this.

Kings said...

I concur with Matt about the workout.


JWM said...

Power clean - 195(PR)

WOD - 11:56 as Rx'd

That was a huge smoker for me. Thrusters are a big goat so that was a good/humbling WOD for me. Thanks to Matt and Tex for the motivation!

Adam said...

WOD - 12:30 with 85 lbs.

Ended with a 25 strict pull-up cash out for time: 3:53

Nick B said...

Good way to start the week

ErinM said...

Power clean - 70 (need to work on that)

WOD - 8:15 with 45lb - trying to work my way back into heavier weights

Tex said...

Squat Clean - 215 (PR)

WOD - 8:00 as rx'd

Matt said...


Clean: 195. I missed 205 which would have tied my PR.

WOD: 9:45 as Rx'd

Welcome back.

jswobe said...

Clean: 155

WOD: 14:20
(with 1 weight change to 75 lbs @ round 4...should have started at 75 or 85...)

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

Stroh's Lite said...

8:00 as RX'd tonight at MWR gym, did'nt do the clean for weight prior.

Joe said...

175# power cleans
7:43 @ 65# for the wod

Dan said...

215# PC

11:55 Scaled to 65# after 1 rd @ 95#