Tuesday, 30 August

Warm-up - 3 Rounds (Untimed)

20 x double-unders (or 80 single-unders or jumping jacks)
10 x Push press (45 lbs. bar or less weight)
10 x Burpees
10 x Mountain climbers
10 x Front squat (45 lbs. bar or less weight)
10 x Rowers or GHD sit-ups


WOD:
For time:

21-15-9-3
Squat cleans (increase load by 10 lbs per round)
Bike 1 mile after each set of squat cleans

Post time and load to comments.

9 comments:

Adam Springer said...

Creative WOD...I like this!

Adam said...

I'm going to try to make it in Tuesday morning, but I'm picking up my wife from the airport tonight at midnight. If I don't make it in for the WOD with the morning crew, I'm sure Matt and/or Tex will run the show.

njc said...

20# med ball, 45#, 65#, 85#
19:18

could have probably gone heavier, but I think the form work paid off.

Good one!

Adam said...

Sorry I didn't make it in with the early crew, I didn't hit the sack until 0145 so getting up at 0445 was a hard sell. I did knock it out at 0730 though.

26:12

75/85/95/105 for the squat cleans.

I thought I was going to start out at 95 and work up, but I'm really glad I didn't, I was smoked!

The 'quick start' option on the bike wasn't very quick and I wasted about 20 seconds per round getting the stupid bike going.

MikeRothenb said...

20:48
95lb, 105lb, 110lb, 120lb for the squat cleans.

Matt said...

Aloha,

105,115,125,135

25:10

I don't know how much I would have sped up if I dropped the weight. High rep cleans kill me.

Tex said...

125-135-145-155
23:13

My legs we so wobbly after the bike every time. Brutal.

jswobe said...

115 - 125 - 135 - 145
29:28

That was horrible...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

jck said...

started to heavy on the first set of squats. finally got into a rythm though

#95, #65, #65, #65

18:43