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META

Wednesday July 28, 2010

user Posted by Matt

Workout of the Day:

(For scoring purposes in Part A. 6 pull ups will equal 1 rep and in Part C. 15 pull ups equals 3 reps…if your lost I will explain tomorrow.)

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
6 Pull-ups (advanced: 15 rope climb 1 ascent)
95/65 pound Overhead squat, 21 reps
6 Pull-ups (advanced: 15 rope climb 1 ascent)
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95/65 pound Ground to overhead, 21 reps (you can power snatch or clean and jerk….just get it overhead!)
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
15 Barrier hop burpees (clear abmat laterally between each burpee)
15 Pull-ups (advanced:20 ft Rope Climb, 3 ascents)
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.

commentsLeave a comment below (6)

6 Responses to “Wednesday July 28, 2010”

  1. dona k Says:
    July 28th, 2010 at 8:42 am

    Part A: 1 round + 30 pushups (12 reps-65 lbs; 9 reps-55 lbs)

    Part B: 30 T2B + 13 C&J (rx weight)

    Part C: 1 round + 15 barfie burpees

    Total rep count: 159

  2. James M Says:
    July 28th, 2010 at 7:10 pm

    Part A: 2 Rounds + 25 PUs(sub PUs and sub FS, given shoulder)

    Part B: 1 Round + 30 reps + 7 G to OH
    (sub GHD sit ups for T2B)

    Part C: 8:17 sub PUs

  3. Colin M Says:
    July 28th, 2010 at 7:41 pm

    Part A:
    55# OHS
    Rope
    1 round + 30 PU + 1 Rope + 10 OHS

    Part B:
    RX
    1 round

    Part C:
    RX (Rope)
    10:24

    All I wanted to do was finish part C in time. Hope I didn’t subconsciously slack :) .

  4. Mark Says:
    July 28th, 2010 at 8:27 pm

    Part A: 1 round + 30 push ups + 6 pull up’s.
    95lbs OHS

    Part B: RX
    30 T2B & 10 G2O (7power snatch, 3 C&J)

    Part C: sub PU’s
    9:35

    That workout was sick……I look like I’ve been down a coal mine after rolling around on the floor so much!

  5. Caroline Says:
    July 28th, 2010 at 10:35 pm

    Part A
    1 rd + 30 push ups +15 OS (rx weight)

    Part B
    30 T2B + 15 G2O (rx weight)

    Part C
    1 rd + 15 burpees + 8 pull ups then DNF thanks to the ripped open blood gushing palm wound….no exaggeration :)

  6. JUDY CAN Says:
    July 29th, 2010 at 4:53 pm

    Part A: 2 + 18 (squat clean, purple band)
    Part B: 1 (squat clean)
    Part C: 2 + 23 (purple)

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