Workout of the Day - Monday, August 22
Chris SinagogaWarmup
3 rounds
Hollow rock
PVC Overhead squat
Handstand
Box jump
Dip
WOD
15-12-9-6-3 reps for time of:
35-lb. dumbbell-burpee-hang clean-thruster
Pull-up
Post time to comments.
We had a crowded 6 pm session so Jennifer got the short end of the dumbbell stick and used 35's. She went in-season (9-6-3) as a result.
Reader Comments (8)
Matt 12:15 (30#)
Alyssa 16:37 (20/sg)
Tim 16:45 (15)
amrap in 7 minutes
5 burpees w/ foam
5 pull-ups
Hickey 9 + 1
JJ 4 + 5
Kenny 6 + 5
Crawford 5 + 5 + 2
Josh 5 + 1
Maria 7:28 (10#/no burpee/ring)
Collin 12:53 (20#/ring)
Carter 12:37 (20)
Kroll 13:00 (15/sb)
Sabal 12:14 (30)
Aly 15:17 (15/sb)
Jennifer 10:23 (35) - in season
Mr. A 11:40 (25/no burpee/ring)
Mr. Warthman 12:24 (15/sg)
Jacqueline 11:35 (12)
Mrs. A 13:27 (10/ring)
Mrs. Pip 13:54 (12/g)
Mrs. Carey 12:35 (10/g)
Elizabeth 14:16 (20)
Fry 15:05 (20/b)
Erika 15:28 (25/sb)
Mr.Carey 16:45 (30/sg)
Conor 6:52 (12) - in season
Mrs. Fitz 11:30 (10)
Shannon 11:13 (20/sg)
Maddy 13:30 (bw)
Nate 11:35 (20)
Shakes 15:35 (30/b)
Crystal 13:29 (10#)
Who the frick makes up a burpee hang clean thruster ??? Maybe I'll try it tomorrow... Maybe
I know, Bubs, it's cruel and unusual! Didn't Fecht use 30s??
Fixed. My bad
Main Site 160821
135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups
As rx'd, 10:04.
Unbroken squat cleans. A few mini-breaks in GHDs.
DB hang clean thrusters! Better known as "clusters".
https://www.youtube.com/watch?v=plCzO45g9nc
Burpee clusters. I remember when they put clusters on the main site and the whole community got super confused about them. I just sat back and laughed. Then they ended up putting the whole thing instead of the abbreviation and I laughed even more. Good times...
15-12-9-6-3
Hang dumbbell clean
Burpee
Burpee thruster
Kascha 13:28 (10)
Emma 14:30 (20)