30 Squats
19 Power clean, 135 lb
7 Strict Pull-ups
Run 400 meters
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30 Squats
19 Power clean, 135 lb
7 Strict Pull-ups
Run 400 meters
Here’s your out-of-class WOD for the week beginning Sunday, September 1 …
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
This is a fairly time-intensive WOD (35-to-50 minute range).
And, if you go hard (always!), also brutal.
Thus, you can count this as BOTH one of your three weekly WODs AND your extra piece for the week. That’s right—a total of 7 points.
Better go and do it while I’m feeling generous, before I change my mind.
Personally, I really like the idea of mixing up—even doing all four exercises in some combination. A broken quadrathlon, if you will.
10 I did this!
Bench press 5-5-5-5-5
Three rounds, for total reps:
Minute 1: Push press, 75/45lb
Minute 2: Squat
Minute 3: Hollow rocks
Minute 4: Jog one lap around the purple stripe
Post total reps completed for each round, and total reps.
Abundant Life Silver Club version:
Three rounds, for total reps:
Minute 1: Push press, 75/45lb
Minute 2: Squat
Minute 3: Jog one lap around the purple stripe
10 I did this!