Complete 3 rounds, each for time of:
- calorie row (40/30)
- 10 hang cleans (155/105#)
- 70 double unders
WOD Notes: This is designed to be some very high speed interval work. The row should be an all out effort, immediately into 10 unbroken hang cleans (with a full squat), immediately into 70 unbroken double unders. You will start a new round every 9 minutes. Each round should be capped at 6 minutes so that you are guaranteed at least 3 minutes rest. No more than 2:30 should be dedicated to the row in any one round so that large classes can still move through in 3 heats.
Reminder: There will be no noon or 6:00 pm class today. The regular schedule will resume Saturday.
This Post Has 6 Comments
5:15am
Murray – 3:32 / 3:32 / 3:52 (PC, 2xSu)
Curtis W – 7:55 / 7:33 / 8:33 (95)
Danielle – 75 🙂
Elissa – 20cal AB, PC 🙂
Frank W. 5:10 (135, 2xSU)
Jenn T – Rx 🙂
Marrisa W – 45, 2xSu 🙂
Nicole W – 5:52 / 6:03 / 6:21 (75, 2xSU)
Rocco – 125 🙂
Ed P. – 🙂
Craig – 4:10 / 3:45 / 3:39 (135 PC, 2xSU)
Craig…why are you faster?! …by 30sec! Haha, beast.
9:30
Dave 3:49, 4:13, 4:36 Rx
Pugh 4:21, 5:13 (30rkb, 20cal bike)
Todd 4:52, 5:33, 6:29 (135)
Mike C. 5:20, :-), 🙂
Quinn 🙂
Postek 5:31, :-), 🙂
Erin 4:57, 5:27, 5:49 Rx
Jess V. 4:38, 4:59, 5:14 (65#, 2xsu)
Tara 4:04, 4:41, 4:53 Rx
Mel 5:27, 5:45, 6:03 Rx
Jen N. 🙂
Christine 5:00, 5:38, 6:11 (65, 100su)
Tiffany 🙂
Luke 4:56, 6:16, 8:57 (75#pc, 140su)
Kerri 5:22, 5:56, 6:19 (65, 2xsu)
Janet 5:28, 5:52, 6:04 (95, 140su)
Megan 126su, 80su, 140su (2xsu, 65)
Kehl 4:04, 4:28, 4:23 (95)
6:15
Dan 4:06, 5:04, 5:10 Rx
Missy 4:21, 5:20, 5:23 (75, SU)
Chris 😉 (135, SU)
Nikki K. 4:36, 4:52, 5:00 (75, SU)
Tom B. (75PC, SU)
Pete P. (95PC, SU)
Smith 5:05, ;)… (155×5)
Amy 5:45, 5:37, 5:31 (55PC>C, SU)
Robert 5:46, 6:12, 6:40 (115, SU)
Ryan 4:20, 5:09, 5:26 Rx
Karen 😉 (65)
4pm
Heather 4:20, 4:53, 5:00 (1/2 DU, 85)
Drake 6:00, 5:45, 6:00 (50 DU, 135)
John 5:30, 5:35, 6:00 (SU, 95)
Shawn 4:55, 4:59, 6:00 (SU, 90)
Duris 5:27, 5:48, 🙂 (135)
Joe C. 🙂 (SU, 65)
Tav 4:41, 6, 🙂 Rx
Robbie 🙂
Dani 🙂
Caine 🙂
Sarah B. 5:08, 5:34, 5:29 (95)
Vanessa 🙂
Chase 🙂
5pm
Cindy 5:05, 5:10, 4:35 (SU, 45)
Stuart 4:26, 4:47, 5:50 (SU, 75)
Alexa 5:15, 5:56, 6 (85)
Kristin 6:00, 6:00, 6:00 (SU, 45)
Dave 5:55, 6:00, 6:00 (SU, 100)
Tim 6:00, :), 6:00 (35 DU, 115)
Ray 5:23, :), 🙂 (30 DU, 95)
Michelle 6:00, 5:49, 6:00 (45)
Katie 5:32, :), 🙂 (55)
Derek 4:35, 5:00, 5:00 (SU, 95(
Bob K 4:28, 5:26, 5:50 (D/S, 115)
Fili 6:00, 6:00, 6:00 Rx
Kerry 5:09, 5:20, 5:38 (SU, 95)
Jim C 6:00, 5:44, 6:00 (70SU, 105)
Emma 5:11, 5:34, 5:41 (65)