Whip it!
- CrossFit Ardor
- May 19, 2020
- 1 min read
WOD: FT
1rd
150 DUs
800m run
40 burpees
3 power cleans (135/95)
2rds
75 DUs
400m run
20 burpees
3 power cleans (185/135)
3rds
50 DUS
200m run
10 burpees
3 power cleans (205/155)
*if you don’t have a barbell do either dB or kb power cleans. If your weight is light do 10 reps each rd.
*40,30,20 abmat sit-ups for DUs if you don’t have a rope. If you have a rope but don’t have DUs yet, double for singles(300,150,100)
Warmup: 3rds
1 minute jump rope or jumping jacks
5 walkout push-ups
10 alt lunges (5 per)
10 Spidey (5 per)
Mobility: couch, chest, child
Zoom workout at 7am
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695 302 4569
I finished. Last. And exhausted. Thx Derek & Steve for cheering me on😂😂
Finished with a 3 mile run
Ok. 54:12. <Rx Cleans by round- 135 155 165 165* 175 185 Failed 3x at what I thought was 175 in the 4th round. Realized I had 10 extra pounds on one side of the bar so I completed that round frustrated and at the reduced 165# weight. By round 5, elapsed time was no longer a concern for me, it was just about cleans. Round 6 was all singles with >1 min rest and 1 failure mixed in. Dogs were barking, children were whining and wife was yelling at 5am. Apparently the house shakes a bit when you bail on 175/185#.
Rx’d 31:41
I liked this workout when I first saw it but now I’m calculating all the burpees. Sneaky!