On a continuously running clock complete
6 minutes of:
- 800m run
- max deadlifts (315/185#)
7 minutes of:
- 800m run
- max power cleans (225/135#)
8 minutes of:
- 800m run
- max shoulder to overhead (135/85#)
WOD Notes: Each athlete will have 1 bar today and we will load it so it can be stripped each round. Anyone with sore shoulders from snatches and muscle ups can sub front squats for shoulder to overhead.
Community Notes: We have put together a New Member Info Packet which we hope our newest members will find helpful. It is also linked on the right hand side of the blog. Check it out HERE!
This Post Has 11 Comments
Are these three mini AMRAPs or is the WOD beginning with a single run followed by max barbell movements?
Why do I always run the day before there is running … that’s a lot of damn weight
It’s a continuously running clock. At t=O run 800 then do max deads until t=6 when you run again, come in and do max P clean until t=13, run again and do max s2O until end. (Note we just updated the times, it’s 6-7-8 not 6-6-6 min)
Thank you for the clarification. I was clearly having a brain fart last night when I read it. BTW, the new member packet is great!!
Thanks Erin; we hope it’s helpful! Let us know if there are any other topics you think new members would benefit from
I love this!!
I love this too! But it scares me at the same time!
6:00
Dave 25, 13, 48 (275, 185 cleans, 95 ohs)
Erin 20, 11, 26 (185, 115, 85)
Danielle 12, 9, 18 (155, 85, 65)
Mel 13, 7, 15 (155, 105, 85)
Rayz 14, 14, 20 (205, 115, 95)
Derek 11, 10, 12 (165, 115, 95 fs)
Bob K. 12, 10, 24 (235, 145, 95)
Kristen 10, 6, 12 (75, 55, 35 fs)
Kerry 12, 10, 29 (85, 55, 35)
Dubs 11, 6, 17 (205, 115, 95)
Fili 7, 0, 16 Rx
7:00
Rocco 20, 10, 28 (215, 125, 95)
Karen 17, 11, 26 (row, 145, 85, 65)
Rob 12, 14, 33 (800/400/400 – 275, 165, 115)
Alexa 12, 5, 27 (175, 95, 65)
Elissa 18, 14, 28 (185, 115, 85)
5:00
Tav 21, 9 , 44 (row)
Dan 14, 7, 37 (row)
Emma 15, 6,16 (15, 85, 65)
Jeff 13, 17, 22 (255, 105/85FS)
Tim 18, 21, 24 (205, 105, 95)
John 28, 9, 34 Rx
Filchner 19, 12, 32 (225, 125, 95)
Chase 32, 15,15 (800/800/400, 185, 185, 135)
Tina 18, 12, 29 (95, 65, 35)
Bob B. 10, 10, 20 (275, 185, 135)
Curtis 11, 11, 12 (225, 135, 135)
Joe S. 😉
Results:
5:15
Nicole 🙂 (125, 85, 55)
KtS 16/13/22 (155/105/85)
Murray 10/9/30 (315/185/135)
Jenn 18/8/23 (row)
Nikki K. 17/7/32 (155/85/45)
Robert 20/13/7 (185/95/95)
John M. 15/15/17 (235/145/115)
Craig 13/14/13 (225/135/135)
Wes 20/25/25 (155/105/95)
Ed 5/5/15 (315/185/135)
Frank 15/12/25 (185/115/95)
Ceil 7/8/25 (175/85/20DB)
Marissa W> 18/30/25 (65/15 KB squats/15DB)
Faith 18/6/5 (95/65/35)
Megan L. (65/45/35)
Ryan 15/8/46 Rx
Chris M. (225/135/95)
Ash 🙂 (125/75/35)
6:15
Missy 22/14/41 (115/65/35)
Erik 20/17/26 (245/135/95)
Ken 20/4/21 (125/75/65)
Pat B. 15/5/17 (245/155/135)
Steve M. 19/7/21 (235/145/95)
Jon R. 8/12/21 (105/75/75)
9:30
Paul 22/25/28 (185/95/95)
Duris 13/9/26 (315/185/135)
Steve P. 11/7/16 (285/165/115)
Jen C. 22/18/27 (155/95/75)
Betsy 13/23/56 (105/35/15)
4:00
Vicki 19/6/21 (235/185/135)
Robbie 10/11/35 (315/205/135)
John C. 10/12/20 (145/95/75)
Pugh 15 🙂 (245)
Sara P. 25/27/31 (85/45/45, 400m run)
Bre 🙂 (row, 185/135/85)
Mike C> 15/16/25 (275/185/135)
Patrick M. 🙂
Tom S. 11/7/12 (205/135/135)
Patrick S> 21/10/:) (235/185/135)