“The Baseline”
Complete for time:
- 500m row
- 40 squats
- 30 sit ups
- 20 push ups
- 10 pull ups
Rest 3 to 5 minutes and repeat for a total of 3 rounds.
WOD Notes: In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3. This is an annual benchmark. Compare to 190123.
Community Notes:Β Happy Birthday Andrew B!
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Oly WOD:
1) Clean and jerk 1-1-1-1-1
2) 3×8 power clean and push jerk (touch and go, 50% C&J)
3) 3×5 weighted pull ups
Oly
Ben L – 150 PR!
Eric B – 235
8:00am
Alex W – 4:53 PR/5:22/5:54
Amanda M – 5:30/5:48/ 6:01 RR
Craig – 4:47 PR/ 4:53/5:23
Danielle S – 5:48 PR/ 7:01/7:09
Ed P – 5 PU attempts – 5:15/6:32/7:28
Frank W – 4:32/6:10/5:50
Jenn P – 6/ 7:22/ 6:43 – mod push/pull
Jesse S – 5:45/6:35
Jill W – 6:20/6:22/6:30
Joel – 6:05/7:03/7:53
Luke L – 4:20/4:56/5:06
Mike D – 4:20/4:59/5:33
Natalie – 5:04/:)/:)
Pete P – 6:24/7:52
Steve M – 4:00/4:41/4:57 PR
Tim C- 5:46/6:39/6:22
Vince L – 4:57/6:15/6:05
Yuvika – 6:31/6:36/7:54
Diana – 6:09/7:04/7:04
Hannah S – 7:10/8:20/9:00
9:00
Bob Kr. 8:37 (RR)
Faith 8:40 Rx/9:42 Rx/ 10:05 (pp band PU)
Boelker 3:47/3:59/4:16 Rx PR!
Jenn T. 4:54 PR!/ 5:25/5:23 Rx
KTL 5:36
Alexa π
Tobin 4:50 PR!/5:20/5:40 Rx
Heather 4:53/5:20/5:25 Rx
Christine 6:15/6:26/6:15 (PU/mmPP)
Tom B. 6:43/7:42/8:46
Ray 6:00/7:29/7:56
Tracy 5:17/5:50/5:59 (20#dB PP)
Paul 5:15/5:54/6:24
Chris S. 6:50/6:48/6:45 (knee PU/RR)
Sigal 4:33/5:18/5:32 Rx
Robbie 3:46/4:21/4:44 Rx
Ashlee 7:54/10:14 (35#KB)/9:04 (20#KB)
Iggy 5:01/5:29/6:04 Rx
Zane 6:59/6:32/6:28 (blackPU/RR)
ββββ
10:00
Kyle E. 5:54 PR!/6:53/6:51 (banded PU/RR)
BWat 5:49/7:23/7:56 (RR)
Jen C. ???/ 5:21/5:39
Tom S. 5:13
Nidhi 7:30/7:48/7:20(250m row)
Anu 8:00/7:50/8:20 (knee PU/RR)
Ryan H. 5:45/6:40/6:38 (pp+green PU)
Rob Mc. 5:53/6:10/7:13 (1:43 500m PR!)
Swetha 7:20/7:40/7:30 (ppPU/ blue band PU)
Kris 11:25/13:00
Traci 7:40/7:38/8:05 (banded PU/PU)
John C. 5:53/6:51/7:06
Mullaney π
Kelly K. 6:30 Rx/ 7:07/7:37 (banded push-up)
Cindy 7:27/8:04/8:40 (ppPU/PU)
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