FOR TIME:
500m row
40 squats
30 situps
20 pushups
10 pullups
Yes, I know we did this WOD recently. There is a reason for that…
If you are feeling ambitious, add this to it…
FOR TIME:
12-9-7-5
Kettlebell Burpee Cleans
Pullups
Andy is now saying, “huh” since I changed the workout from what we discussed. These just looked interesting so I added them in… I left your number of reps though!!
This is the best video I could find of the burpee clean. It is missing the pushup in the burpee – feel free to add that in! You can do these with the kettlebells or the power blocks.
For those that cannot see the video at work… with your hand on the kettlebells, jump your feet back as if doing a burpee, jump your feet in and clean the kettlebell. Place the kettlebells back on the ground and repeat.
Post your time to the comments.
Melissa will be at the gym at lunch and after work today.
* * *
CrossFit HQ WOD:
Hang power snatch 3-3-3-3-3 reps
CrossFit CENTCOM 
We did the wod, and then our monday 1×20 back squats.
Rob
wod – 6:32, 1/2 reg pullups and 1/2 jumping pullups
1×20 back squat @ 135lbs
Ryan
wod – 6:03, Rx
1×20 back squat @ 125lbs
Andy
wod – 3:45
1×20 back squat @ 215lbs, only made it to 15 reps… failed on 16. Was too wrecked to pull through after I got stuck at the bottom. maybe i’ll get it to 20 on wednesday!!
5:39
no time to compare to as I had the flu when CFCC did this beginning of Feb
I am going to do the second WOD this afternoon.
that’s still real good, did the pullups take the longest?
I lost some time on the squats – legs were tired after the row and I couldn’t do 40 straight. And lost some time on the pullups bc I can’t do 10 straight – no band though!!
I did it again in the afternoon – same time range – don’t have exact as I let the CFCCers doing it for the first time use the pullups bar when needed. Then did the 2nd WOD – tired after a day full of pullups!!
nothing else to say but, YOU GO GIRL 🙂
4:56 last time.
4:31 this time.
There was definately a difference. Last time I was TDY and didn’t have all the equip readily avail.
And Dan wasn’t yelling at me!
Started today with the WoD warm up
3 Rounds
10 pullups
10 pushups
10 situps
10 squats
Samson stretch
Did “Annie”(Friday’s WoD) catching up
50, 40, 30, 20, 10 DoubleUnders and Situps
10:37- I’m getting better, but DU’s are still my nemesis.
Motivated Rey on todays WoD then did todays WoD in 4:44 as RX’d…
My 500m row was in 1:43 pretty proud of it, but ask Rey, I was out of gas for the last 100m.
He looked like he hit a wall.
haaaaaaaahahahhaa
the wall is all of a sudden too…. just, snerp, then the most uncoordinated rowing ever
That wall came in the form of a rediculous looking contraption with a sliding chair, and a handle connected to a fan via chain… Seriously who thinks up this S@#t! I saw pics of it on the history channel in the dungeons of Spain during the Spanish Inquisition!!! Believe they said it converted more people to christianity than any other torture rack devised by the catholic church!!!lol
Dan was going to do the other WOD after this one but then quickly changed his mind.
In my “DEFENSE” I had already done two WOD’s… Smoked was I!
He had the KB’s ready to go and everything.