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:
Creative WOD...I like this!
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.
20# med ball, 45#, 65#, 85#
19:18
could have probably gone heavier, but I think the form work paid off.
Good one!
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.
20:48
95lb, 105lb, 110lb, 120lb for the squat cleans.
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.
125-135-145-155
23:13
My legs we so wobbly after the bike every time. Brutal.
115 - 125 - 135 - 145
29:28
That was horrible...
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
started to heavy on the first set of squats. finally got into a rythm though
#95, #65, #65, #65
18:43
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