Thursday, July 14, 2011

Thursday July 14, 2011

1 Mile Run
25 Wallball Squat Cleans (12#/20#)*
25 Pushups (Hand Release)
20 Wallball Squat Cleans (12#/20#)*
20 Pushups (Hand Release)
15 Wallball Squat Cleans (12#/20#)*
15 Pushups (Hand Release)
10 Wallball Squat Cleans (12#/20#)*
10 Pushups (Hand Release)
5 Wallball Squat Cleans (12#/20#)*
5 Pushups (Hand Release)
1 Mile Run

*Wallball Squat Cleans - (A squat clean with a Wallball) Each rep the ball or the weight must start at the ground. Perform a squat clean and then extend to a full standing position. Bring WB or weight back to the ground for next rep.

If using dumbbells, perform hang squat cleans to mid shin. Female DB's = 10# X 2. Male DB's = 15# X 2.


Anonymous said...

Jen B
26:08 Rx'd

The WB squat cleans are always harder than I think they will be. I still couldn't beat Paul even when he was injured!

Fitness Estrella said...

Joe S.
800 m run
12.5 # dumbells for squat cleans

Sandra R said...

12# WB squat cleans
had to go to knees on pushups for the 15, but did the rest regular. Push ups were hardest part for me. WB squat clens felt good and unbroken on all rounds.

L.A. said...

Nice WO Rayne, Was able to use my heaviest weight today, in 6wks~. Time should of been better!

10 Burpees - 1 KB swing
9 Burpees - 2 KB swing
8 Burpees - 3 KB swing
7 Burpees - 4 KB swing
6 Burpees - 5 KB swing
5 Burpees - 6 KB swing
4 Burpees - 7 KB swing
3 Burpees - 8 KB swing
2 Burpees - 9 KB swing
1 Burpees - 10 KB swing
5 Burpees - 1 KB swing
4 Burpees - 2 KB swing
3 Burpees - 3 KB swing
2 Burpees - 4 KB swing
1 Burpees - 5 KB swing


kq said...

Did a somewhat similar wod:
4 Rounds
15 Squat Cleans
20 Double Unders
25 Pushups (hand release)

Rx'd; 65lb SC's

This killed me today.

15:24, 50lbs, 80 singles (10/26/09)

Jenette said...

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

Jenette – 19:07, singles, 2x15# dumbbell push press
Previous time
18:47, singles, unsecured sit ups, standard push ups, 40# push press.

Hunter – 26:46, singles, secured situ ups, push ups on knees, 2x15# dumbbell push press

Previous time
24:09, singles, secured sit ups, push ups on knees, 70# push press.

Fitness Estrella said...

You were reading my mind Jenette. This WOD is coming up!

Joshua said...

Ooooooops, I just looked back and accidentally put more weight on my dumbells. I used ~21 lbs on each hand. I meant to put only 11, Oh well.

Complete thing - 32:50
1st mile - ~8:20
2nd mile - ~11:00
Hand release, and 21#x2 squat clean

Lisa Hobbs said...

Lisa-23:59 This one was a killer! I was huffing and puffing the whole time! Took me a while to cool down after the WO too! I guess that is what you get when you run in 112 degree weather.
1st mi- 7:04
2nd mi- 8:31 (felt so sluggish and even stopped-just for a few seconds-a couple of times!)
*Did my push-ups on my knees (can't do quite that many on my toes yet-YET!)

Fitness Estrella said...

Paul - 24:25 RX'd
This was much harder then I anticipated. We did this at the Auburn High School Track. Halfway through the 4th round (10 reps) my right lower back went out. It was my sciatic nerve and caused me excrutiating pain from my back to my foot. I continued to finish the rounds 1 rep at a time and also finished the run. I wasn't going to let Jen catch me either. I wasn't going to quit but I also do not know how I finished. I have been laid out all day and not getting better.

Unknown said...

didn't do first mile.

Everything else was rx'd.

Finished with an 8:16 mile

total was 19:39