Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

B.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:
3 Minutes of Concept 2 Rowing (or Assault Bike)

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.
**Post three scores to comments – calories/reps/calories

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Bryan
Bryan
September 18, 2015 6:29 pm

A. Bryan – 5 @ 145#, 5 @ 155#.
B. Bryan – 3 min burpees, 2 min ground to overhead, 155#, 3 min. double unders. 45, 0, 43. Christy (75# GtOH) – 43, 8, 39.

dayna
dayna
August 25, 2015 8:40 pm

Only had time for clean strength. 3 kids have me busy with sports.
Worked up to 175#

Bryce Smith
Bryce Smith
August 25, 2015 10:38 pm
Reply to  dayna

Not sure how you juggle all of that and still manage to find time to train. You are truly a superhero and we are honored to have you as a part of our community.

Dan
Dan
August 25, 2015 12:00 pm

A. 135/155/175/175/185/185/185/190/195F/155
B. Rower- 56cal/17 reps 115#/Airdyne- 111cal

Bryce Smith
Bryce Smith
August 25, 2015 11:00 pm
Reply to  Dan

Over 100 cal on the airdyne! Now that is what I am talking about Dan!!!

Dan
Dan
August 26, 2015 12:24 pm
Reply to  Bryce Smith

Thanks man! Had to go to my happy place on that one for sure.

Jöns
Jöns
August 25, 2015 9:50 am

Up to 70kg
40cal, 10(50kg), 48cal

Started to hard on the assault and just died after 90s

Bryce Smith
Bryce Smith
August 25, 2015 10:42 pm
Reply to  Jöns

Love the effort you put on the assault bike! That thing is killer. Next time play with some intervals of 20-30s of high intensity followed by 20-30s of recovery/ lower RPMs.

Erik - Stockholm
Erik - Stockholm
August 25, 2015 7:18 am

A. Up to 80 kg
B. 58 Cal / 14 [60kg] / 59 Cal (Assault/GTOH/Row)

Bryce Smith
Bryce Smith
August 25, 2015 10:43 pm

Great job Erik! Super consistent between both the assault bike and the erg.

Matteo Kravczyk
Matteo Kravczyk
August 25, 2015 5:55 am

A: 90/100/120/125/130/135/140/145/150x/150x
B: No rower or assault bike. Did:
3min run – 600m / 1min rest / 2min Power Clean+Jerk 10reps @ 105# / 2min rest / 3min BB row 90reps @ 45#

Bryce Smith
Bryce Smith
August 25, 2015 11:02 pm

Nice job Matteo! excellent job modifying movements

Erin
Erin
August 25, 2015 2:54 am

worked up to 135 clean and jerk

B. 58 cals on assualt bike, 10 reps at 105, 57 cals on rower.

could have pushed a little harder on that one

Bryce Smith
Bryce Smith
August 25, 2015 11:03 pm
Reply to  Erin

Thats okay Erin, remember for next time. You are learning how far you can push yourself, and each session will help you have the ability to push a little further than the time before.

Kyle Swinford
Kyle Swinford
August 24, 2015 8:31 pm

A. 165, 175, 185 x 2, 195 x 2, 205 x 4 (still working on my jerk technique)
B. Rx: 68 calories, 19 reps, 66 calories (Concept 2 Row for both)

Mandy Demy
Mandy Demy
August 24, 2015 7:45 pm

worked up to 100#, 45 cal, 13 clean & jerk 75#, 45 cal

Felix JC
Felix JC
August 24, 2015 6:55 pm

A. 135, 145, 155, 165, 170, 170, 185, 185, 195

B. 60/8/60 (Concept2, 155#, Concept2)

Aaron Lesher
Aaron Lesher
August 24, 2015 5:37 pm

A.
Hit 195#, barely missed jerk at 200#

B.
40/9/55 Rx (Assault bike, 155# C&J, Concept 2)

Felt pretty good today even though it was a sauna in the gym

Bryce Smith
Bryce Smith
August 25, 2015 11:05 pm
Reply to  Aaron Lesher

Its that time of year when it is gonna be a little hotter. Many of the workouts will need sweat management. Great job today and you will hit the 200# next time.

Marty
Marty
August 24, 2015 5:02 pm

A. 50kg, 55, 60, 65, 70, 75, 80, 85, 90-100KG
B. Only C2 rower 54/15/50

13 year old daughter 35kg g2o 35/11/30

Bryce Smith
Bryce Smith
August 25, 2015 11:06 pm
Reply to  Marty

Love that your daughter is partaking. Its awesome that she is your training buddy. Team work makes the dream work =)

Marty
Marty
August 26, 2015 9:26 am
Reply to  Bryce Smith

Thanks, shes a little beast! She just PR’D on deadlift Friday #245!!

Todd E.
Todd E.
August 24, 2015 3:41 pm

A. 155-255
B. 50, 15, 54 concept 2 for both rounds.

Ryan Smith
Ryan Smith
August 24, 2015 2:58 pm

A) 135-155-175-195-215-235-255-275-295-310#
B) 66 cal assault bike
20 clean & jerk 155#
75 cal row on C2

Aaron Lesher
Aaron Lesher
August 24, 2015 5:37 pm
Reply to  Ryan Smith

beastly!

Kyle Swinford
Kyle Swinford
August 24, 2015 8:33 pm
Reply to  Ryan Smith

Great scores all around!

Bryce Smith
Bryce Smith
August 25, 2015 10:44 pm
Reply to  Ryan Smith

Big time scores Ryan! Those are some big clean numbers. I’m Glad that I am not the only one to notice.

Leslie A
Leslie A
August 24, 2015 2:16 pm

A: #120, failed the jerk at #115 and #120. Decided to see if i could PR my power cleans, old pr was #120. New PR= #130! Yay!
B: 40 cal airdyne
6 g2oh, failed the last 2 overheads. #105
47 cal rower

Bryce Smith
Bryce Smith
August 25, 2015 11:07 pm
Reply to  Leslie A

PR City! Great job Leslie. Some days you just feel it. Super proud of you for going for it

Amber Nollen
Amber Nollen
August 24, 2015 2:02 pm

A: 125 clean couldn’t lock it out oh
B: 501 pumps on Airdyne
10 g2oh 105#
420 pumps on Airdyne

Jon S
Jon S
August 24, 2015 12:50 pm

A. 155 to 245 with no misses. 245 is a PR for a hang clean so pretty stoked about that.
B. C2 only. 65/15/56 – 136 total.

Jeremy R
Jeremy R
August 24, 2015 4:53 pm
Reply to  Jon S

PR Stars for Jon!!!! Nice work!

Bryce Smith
Bryce Smith
August 25, 2015 10:45 pm
Reply to  Jon S

PR City! Awesome work on the conditioning as well

Jeremy R
Jeremy R
August 24, 2015 11:14 am

A. Worked up to 225
B. no row/airdyne so I followed Frank and did burbees and box jumps
51 burpees
12 G2OH @155#
60 Box jumps

Bryce Smith
Bryce Smith
August 25, 2015 10:46 pm
Reply to  Jeremy R

Those burped had to be fun! So glad you guys were innovative and made it work despite not having the equipment.

Bz
Bz
August 24, 2015 10:19 am

A. Up to 275
B. 51 cal airdyne, 15, 46 cal row

Patrick
Patrick
August 24, 2015 10:01 am

Had a rowing session to do before my class do it later this week so had to skip the wod tonight , worked on skills before and after . Finally hit my 1st muscle ups. – yep plural – hit 8 in total , so had a little dance .

Bryce Smith
Bryce Smith
August 25, 2015 10:47 pm
Reply to  Patrick

Wooooohoooo! Great job and congrats with those muscle ups.

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