March 10, 2011
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Danielle 18:40 20/36/36/95/36
Eugene 19:35 35/44/115/44
Lance 19:40 35/105/36
Jules 35/44/115/44
Sarah 20:07 25/16/65
Steve 20:38 35/44/135
Jake 21:37 35/44/114/44
Emily 21:52 25/20/15/25/25/95/25
? 22:50 55/44/115
Marotha 24:46 35/44/115/44
Joey 24:47 12/18/45
Previous times for this workout
Row 100
10 Squat Clean Thruster (55%)
10 Ring Dips
10 Pullups
10 Power Cleans (55%)
Row 200
20 Wall Ball
20 Box Jumps
20 Ball Slams
20 Swings
Row 300
30 Hammer Hits
30 KB Snatch 15/15
30 Sit ups
30 Air Squats
Medium, Metcon
Previous times for this workout
21 Ring Dips
18 KB Swings (52/61)
6 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
15 Ring Dips
12 KB Swings (52/61)
12 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
9 Ring Dips
6 KB Swings (52/61)
18 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
3 Rounds for Time
Epic, Metcon, Strength
Previous times for this workout
Posted by Eugene Allen at 9:34 p.m.
