Sara, Wayne, Kevin and Sammy getting it done.
"Unbroken"
7 Rounds
4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood
Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
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7 Rounds
4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood
Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
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(Last completed June 22nd and March 16, 2009)
Posts
4 comments:
20:10 - used 135 lbs. for the first 3 rounds, then had to move to 95 lbs. to finish the last 4 rounds ... 1.5 pood entire workout
Good WOD.. finished in 13:25 using 135 lbs and 1.5 pood.. could have been faster.. still not fully recovered from new years eve
Great workout and warm-up Brett put us through today! 13:31 using 115 and 1/5 pood. Feel like I played it right with the weight. Tough one, but feel great now!
Did some strength work then hit up Filthy Fifty, thanks for kickin my ass and motivating adam ha finished 25:30. a 12 minute PR atleast, whose idea was it to do that one?....
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