Friday, 7 October

If you tried out for the Black and Blue team yesterday, then you can do yesterday's WOD (Annie - 50-40-30-20-10 of double-unders and sit-ups).

If you didn't try out, then here is the WOD:

Partner Linda (AKA - "3 bars of death")

Pair up with someone of near equal strength.

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (1 1/2 x body weight)

Bench (body weight)

Clean (3/4 body weight) - cleans = squat cleans (hips below parallel)

Alternate rounds with a partner - Person A does 10 (Person B rests & spots), then Person B does 9 (Person A rests & spots), etc.

NOTE:  Scale weight as needed & use your partner to spot on the bench press.

Post time and partner's name to comments.


jswobe said...


DL: 205
BP: 175
Cleans: 115

Damn. Once again, humbled by the WOD. I saw this going a lot differently in my mind. I started out using way too much weight on the DL and it seriously impacted the rest of the WOD...especially the transition from cleans to DLs. Ouch...

Aberdeen Proving Ground, MD

Adam said...

jswobe - you are the man for tackling this beast solo!

I paired up with Matt and we alternated turns (I did even rounds and he did odd rounds).


DL: 250 (me), 270 (Matt)
BP: 185 (over BW for Matt by 10 lbs.)
Cleans: 115 (me), 135 (Matt).

Big shout out to Heaney for getting after it solo this morning!

Small crew, but big hearts this morning!!

Have a great weekend.

jswobe said...

Hmmm...I'm not sure awesome is how I would put it.

My goal was in the 20 to 30 minute range. Totally busted that. I think I will sneak this in again in three or four months on a day when B&G hits the IOCT or Stairway to Hell or some other WP specific WOD. And I will start w/ reasonable weights in order to try and storm through it...

Adam said...

jswobe - your time was respectable - don't get down on yourself! Matt and I split it up and it took us 24 and change. While I was working, he was resting and vice versa, so you pushed it straight through and rocked it!

This one will appear again, probably close to Christmas time!