Daily WOD – Feb 7, 2012

Frank's complex

10 rounds for time of:

  • 5 burpees
  • 1 barbell complex (165/110#)

The barbell complex is:

  • 4 deadlifts
  • 3 hang power clean
  • 2 front squat
  • 1 push or split jerk

WOD Notes:  We’ll scale the complex to approximately 70% of your 1RM jerk.

Community Notes: This Saturday we’re hosting a special Valentine’s Day WOD during our 9am and 10am classes. Everyone can bring a guest for free, and it doesn’t have to be your Valentine! Bring a friend, sibling, parent, or coworker to partner with you for the WOD. Can’t convince anyone to join you? Come anyway! We’ll match you up with a partner when you get here.


This Post Has 10 Comments

  1. Lindsey

    Im in for 4:30!!

  2. Joe McGonigal

    The first time I read this, I thought it said 10 rounds……oh wait?

  3. Phil

    Im assuming this complex follows the rule of not dropping it through out the set? Dammm this is hurt.

    Hope to make the 530!

    1. Nikki

      Phil – you got it! No dropping!

  4. Mike Sabol

    Looks pretty brutal and that is without the burpees. Forearms are going to burn after this one.

  5. Kevin

    This WOD makes me nervous.

  6. Emily

    Of course there’d have to be burpees…. looks wicked. In for 4:30

  7. Laurie

    Aw, hell! Another great WOD that I don’t want to miss. At this rate, I’m gonna have to become a full-timer! In for 5:30.

  8. John

    Nikki 11:06 (113)
    Lindsey 13:14 (65)
    Emily 13:42 (55)
    Jim B 11:58 (35, 6 rds)
    Joe 14:21 (185 DL, Run)
    Mike S 12:21 (125-115)
    Kevin 15:26 (165)
    Craig 13:15 (135)
    Mike K 11:26 (75)
    Frank 12:09 (75)
    Laurie 8:42 (55)
    Cari 10:47 (75)
    John 8:09 (165)
    Nick 11:25 (85/75)
    Phil 16:34 (145)
    Morgan 11:52 (55)
    Joe Miller 14:36 (95/65)

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