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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.

on

9 comments:

  1. Adam SpringerAugust 29, 2011 at 6:16 PM

    Creative WOD...I like this!

    ReplyDelete
  2. AdamAugust 29, 2011 at 8:01 PM

    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.

    ReplyDelete
  3. njcAugust 30, 2011 at 7:39 AM

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

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

    Good one!

    ReplyDelete
  4. AdamAugust 30, 2011 at 8:33 AM

    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.

    ReplyDelete
  5. MikeRothenbAugust 30, 2011 at 8:47 AM

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

    ReplyDelete
  6. MattAugust 30, 2011 at 10:07 AM

    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.

    ReplyDelete
  7. AnonymousAugust 30, 2011 at 1:05 PM

    125-135-145-155
    23:13

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

    ReplyDelete
  8. jswobeAugust 30, 2011 at 1:52 PM

    115 - 125 - 135 - 145
    29:28

    That was horrible...


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  9. jckAugust 30, 2011 at 4:41 PM

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

    #95, #65, #65, #65

    18:43

    ReplyDelete