Saturday 04142012


A.  Max Effort Box Jump 

You may not take any steps to achieve your box jump.  

B.  Wittman 

7 Rounds AFAP: 

15 x Kettlebell Swings @ 1.5 pood/ 1 pood “American Style Rx’d”  

15 x Power Cleans @ 95lb/65lb 

15 x Box Jumps @ 24inch/20inch 


7 Rounds @ 75% Effort 

15 x Russian Swings 

15 x Sit-ups 

200M Row at 75%effort 


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9 Responses
  1. Steve Vinz

    Another good workout today….kinda tired though.

    WOD: 20:31????, I can’t remember for sure.
    7 rounds….15 X KB swings -1 pood (2 rounds American, 5 rounds Russian), 15 X power cleans (2 rounds X 65 lbs, 5 rounds X 45 lbs), 200M row @ 100% effort

    4 X 15 back extensions.

    Double under work….getting better at a snails pace.

  2. Staci

    WOD: 17:02
    Did sit ups in place of box jumps.
    65# power cleans (they felt really good and strong today).
    Kb swings felt light, but forearms took a shit after the first few rounds.

  3. kitgat

    Oly Lift – Snatches, Clean & Jerk, Hang Squat Snatch
    WOD Recovery – 12:36….CF 5 days in row! Right shoulder’s definitely sore. I might need to lay off of it next week.

  4. rach h

    Box jump: 36in, wanted to do more, legs still tight. Next time
    Wiitmann wod:17:53rx cleans went to crap near end with and ugly clean. But not bad after night shift.

  5. Jen

    did the recovery wod due to the knee. thanks to Shawn for running the Progression room. Went light on the KB- 26#. 13:16. Good stuff.

  6. Jess

    Did wittman but substituted row for cleans and did 3 rds American and 4 rds russian kbs due to a sore back…15:03.