Time: 5:00 a.m.
Couple changes here, folks. Only one rower is currently functioning, so we're modifying the WOD a bit. Read on . . .
Run 1 mile
Then two minutes of each:
75# SDHP (55#) Use your "Fight Gone Bad" weight.
30# DB Thrusters (20#)
30# DB Cleans (20#)
Double-unders
Pull-ups
The clock runs continuously for the ten minutes after the mile. Record total time and total reps. The mile will be run outdoors - run the same route we used for "Murph" - to the end of the sidewalk and back (Andrea and Kris - I'll show you). Cleans are full squat cleans.
We'll still have to stagger this one a bit, but again, only on the order of 2-3 minutes. Unless you run a significantly faster mile than the person starting before you. And in that case, you should have figured that out beforehand and switched places. So there.
If I remember, I'll grab the clock from my room and place it in the weight room - ideally, you'll be able to refer to it for 2 minute intervals. If you have a timer that will repeat every 2 minutes . . . all the better. Or bring a kitchen timer (not kidding here, a digital kitchen timer might work pretty well).
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2 comments:
1) I'd like to play with you kids, if I can sub for maybe pull ups and maybe cleans...I'll have to see how they feel...
2) I forget #2...darn.
I think your ideas for subs sounded pretty good. My vote would be box jumps for cleans (since both involve explosive movement) and your choice on the pull-up sub. If it were me, I’d choose sit-ups since your legs will get pretty fried anyway.
Good luck on #2.
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