Dec 6, 2009

MONDAY 091207

In honor of our Ft. Hood fallen:

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m


The 400 m route is roughly: leave the front of Harney, run up 4th st to the intersection with Cody. Turn around and come back. That might be just over 400m.

Post total time for comment.

13 comments:

jeffrey.paine said...

subbed 400m row for run after first round - too much black ice.
Scaled KB swings to 55#, OH Squats to 95#
subbed 45# DB Squat cleans to 95# Barbell Squat Clean.

Time: 40:04.

RW said...

31:09

Subbed 400m row or 50 double unders for run (depending on availability of the rower)

Subbed 95lbs barbell squat clean for DB squat clean

This was a tough one especially after Friday's butt kicker.

J. O'B said...

Scaled: DL 225# and OHS 65#,
Sub: 400m row or 50 DU for run and 95# barbell for DB on squat clean
I agree with Ryan about this WOD following Friday's.

39:04

Lumberjacks
20th Engineer Battalion
"Build and Fight"

Nick said...

Scaled OHS to 65#
Sub 400m row for 400m run

time 38:54

upty03 said...

37:49

All as RX'ed except did 1 pood KB each arm SQT Cleans instead of 45# DB.

The runs outside were awful.

Wayne L said...

35:50

scaled o/h sq to 95# and scaled db sc to 35# kb sc.

Jorge R. said...

I think I pulled my neck doing the OH Squats...which I scaled to 95#. Just don't quite have the flexibility to keep the weight on the heels. I feel like I am falling forward...

Had to use the blue rubber-band on last 10 of Pull-ups. I pulled something between my forearm and biceps duirng last Friday'smoke-a-thon: Must be getting old!

Ran four times around the basket-ball court indoors for 400 M.

33:38

Max said...

Since I am a REAL man, I ran outside.

Actually, I ran because I am going to Drum and figured I should get used to it! They are supposed to get a about 14" of snow this week. Awesome.

DL @ 225#
BS for OHS due to wrist injury
BB CLN @ 95#
KBS, Burpees, BJs, C2B PUs, as Rx'd

craigrr said...

34:47
subbed 400m row for run
scaled OH squats to 95lbs (form still needs work)
subbed 95lb barbell squat clean for DB squat clean

C.L. said...

Did Fran as part of the study

4:57 as rx'd (55 seconds better than my first time on 091026)

Brian said...

42:59 w/ the following substitutions:
-KB swings were 25# (its what I had at home)
-OHS' were done as Front Squats
-10 ring pullups, 10 chest to bar w/ band
-95# bar squat cleans for 45# DB SC's (no DB's at home)
Ran it outside.

upty03 said...

thought that it was "weird" and convenient that dave maxwell did not post his time...i, too, ran outside and it was terrible...let's go 10th Motown...what time did you have?

Russ said...

Ryan & Co. should give all the CF101 participants a :08 time credit for the ice on the track during the APFT assessment, which, in my expert testimony on the coefficient of friction, caused a problematic deceleration on the curved portions of the track, thus slowing down all of the athletes' at least 1 second per lap.

...no? Ok, I tried.