With a 15 minute continuously running clock, from 0:00 to 3:00, perform 3 rounds of:
- 3 pull ups
- 6 push ups
- 9 squats
From 3:00 to 6:00, perform 3 rounds of:
- 4 pull ups
- 8 push ups
- 12 squats
From 6:00 to 9:00, perform 3 rounds of:
- 5 pull ups
- 10 push ups
- 15 squats
From 9:00 to 12:00, perform 3 rounds of:
- 6 pull ups
- 12 push ups
- 18 squats
From 12:00 to 15:00, perform 3 rounds of:
- 7 pull ups
- 14 push ups
- 21 squats
WOD Notes: This workout will last 15 minutes for everyone. Continue adding reps until you cannot complete all 3 rounds in the 3 minute window. When you can’t complete the 3 rounds, the remaining portion of the 15 minute clock will turn into an AMRAP. Example: You only complete 2 rounds of 5, 10, 15 by the 9 minute mark. You will continue to 15 minutes repeating 5-10-15 as many times as possible.
Triathlon Notes: I want to send a huge thank you to Tina, Nikki K., Tanya and Joe S. for making this event run so smooth! For complete Tri results, click HERE.
This Post Has 6 Comments
Awesome job by those who participated in the Tri and CMC.
Thanks ICA for finishing the weekend with the 9/11 WOD. What a great way to show honor and respect. Never forget.
Well done CMCers!!!!!!
Thanks all for the Birthday wishes yesterday!
6:00
Kenny (6) 2+18 (P)
Erin (5) 5+ 7 (2 strict every round)
Pete (4) 5+7 (mm)
Ryan I. (6) 6
Bob B. (5) 4+13
Lombardi (6) 3
Andrew (4) 7+1 (DC pullups)
Ash ouchie (KB deads-medball rear lunges-squats – 20# vest)
7:00
Conn (5) 2
Ray (6) 2
Dubs (4) 7+12 (ring rows)
Derek (4) 4+2 (P, knees)
Elissa (5) 4+15 (some jpu negatives)
Kelly D. “This math is crap.”
Fenn (5) 😉 (P, mm)
Tobin (5) 5+2 (2mm)
Results:
5:15
Smith 4+1 (5) Rx
Murray 4+5 (5) Rx
Emma 6 (4) RR, 24″
Chris M. 🙂 (RR)
Jenn 1+11 (6 then to 7’s)
John M. 2+11 (7) Rx
Ed 🙂 (4) DC pull
Ceil 2 (7) RR, 5 push)
Sara P. 2xeach rd (P, 20″)
Frank 4+2 (6) Rx
KTS 4+6 (6) Rx
Zach 2 (5) Rx
6:15
Vinny 🙂 (P)
Dan E. 4+11 (6) Rx
Tysno 🙂 (RR, 28″)
Erik 🙂 (8″)
9:30
Betsy 3+18 (6) MM, 16″
Jimbo 3.5 (6) Rx
Fili 3+25 (5) Rx
Jess V. 6 (5) Rx
Pugh 2+1 (7) Rx
Kerri 🙂 (MF, JPU)
Jim C. 7+(4) DC push)
Jen C. 4+1 (6) Rx
Tanya 5+9 (5) Rx
Paul 3 (6) Rx