Wednesday 120502

Workout
Tabata Mash-up
:20 on :10 off (4 of each alternating)

DL M 185/F 115
Push-ups

Wall Ball
Sit-ups

Lunges
Pull-ups

Step-ups
Row (for this portion it will not be mashed)

TitanFit Trainers WOD
“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Be Sociable, Share!

3 comments on “Wednesday 120502

  1. “The Chief” with 85#:
    Round 1: 4 Rounds + 3 Cleans + 3 Push Ups = 78 Reps
    Round 2: 3 Rounds + 3 Cleans + 6 Push Ups = 63 Reps
    Round 3: 3 Rounds + 3 Cleans + 4 Push Ups = 61 Reps
    Round 4: 3 Rounds + 3 Cleans + 6 Push Ups + 1 Squat = 64 Reps
    Round 5: 3 Rounds + 3 Cleans + 6 Push Ups + 2 Squats = 65 Reps

    Total Score: 331

  2. “The Chief” with 135#: 309 total reps.
    Round 1: 4 Rounds + 3 Cleans = 75 Reps
    Round 2: 4 Rounds = 72 Reps
    Round 3: 3 Rounds = 54 Reps Ut oh! Hit the wall
    Round 4: 3 Rounds = 54 Reps
    Round 5: 3 Rounds = 54 Reps

    the plan was to do 4 rounds each time. Air squats started to add up quickly. 153 air squats for this fat boy was hard. I did not break anything else. Will re-do as a 4 rounds regardless of time workout with 1:00 rest to see my total time. Lose weight or get stronger!

  3. “The Chief” with 135# : 386 total reps.
    Round 1: 5 Rounds + 3 Cleans = 93
    Round 2: 4 Rounds + 3 Cleans = 75
    Round 3: 4 Rounds + 1 Clean = 73
    Round 4: 4 Rounds = 72
    Round 5: 4 Rounds + 1 Clean =73

    Everybody wants to be a Crossfitter…but don’t nobody want to do hard assed met-cons.

    (This was a hard-assed metcon.)

2 Pings/Trackbacks for "Wednesday 120502"

Leave a Reply

Your email address will not be published. Required fields are marked *