Tuesday, May 19, 2009

20 May 09
Wednesday
Warm-up
Dot Drill
30 x Double Unders
20 x Box Jumps 24 inch

Power Cleans
3 sets of 3 reps (progess with each set)

rest 3 minutes
WOD
For time
100 Push ups then....
5 Rounds
5 x Power Clean
5 x Front Squat
5 x Push Jerk
5 x Thruster
**Use the same weight for all the movements and the weight should equal 80% of your bodyweight**
Finish with 10 minutes of stretching
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Posted by makutdaf at 7:07 PM
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4 comments:

Anonymous said...

I can't believe with this God awful workout I am the first one with a comment. Guess noone had any energy to left to type. I almost cried tonight (ALMOST!)and haven't done that since first day I started with Thomas and Andrea. And was still 28lbs from 80% of BW.
After all the pain Mike loved the workout when finally completed and recovered. Would like to see more like them. I will also never complain about 100 push ups again.
Katie

May 20, 2009 at 7:43 PM
Anonymous said...

Mike,

245 x 3 for PC new PR

24:51 with 175lbs Rx 80% of bw.

Good workout, did a lot of extra cleans in the last couple of rounds cause I could not get 5 straight thrusters. Nice smoker before the weekend.
Happy Memorial Day Weekend.

Ron

May 20, 2009 at 8:42 PM
Anonymous said...

Glad you guys liked it. I only matched my PR for PC 205 x 3, but finished the WOD in 21:35 and used 135. MP

May 20, 2009 at 8:49 PM
Unknown said...

Loved this one Mike. I kept telling everyone...the push ups are just the one time. :-) As if that was suppose to make it easier. :-)

May 21, 2009 at 10:20 PM

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