21-18-15-12-9-6-3 reps for time of:
Push-ups
Sit-ups
+1 Power Clean between rounds (Bodyweight for lads/0.75xBW for ladies)
Notes: That is 84 reps of each movement, by my calculations. If you think that is going to take you entirely too long, or leave you entirely too sore, then skip the round of 21 and start at 18.
Standards of Movement:
Push-ups - Don't do bad push-ups, they make you a bad person.
Sit-ups - I'm going to say both hands have to touch the ground (behind your ears) at the bottom. At the top, the chest should come into contact with the thighs and the hands should touch the feet. Standard sit-up position, with legs bent at 90 degrees and feet on the ground. Anchors and abmats optional.
Power Clean - From the floor to the shoulders, knees and hips locked out, elbows in front of the bar.
I actually did this one today at lunch at the Globo Gym because Tom and I worked it out via text message this morning.
ReplyDelete6:25
Hey Sheldon, what was your time?
ReplyDeleteDid this one in Open Gym this morning. I should've started at 18 if I were gonna keep it under 10 minutes b/c, as we all know, pushups are my nemesis! I really have to start forcing myself to do them 3 different ways to help with the fatigue instead of all in tight next to my body. Ugh.
105# Power Cleans, abmat and anchors
11:30 ending w/the clean
Joy-
ReplyDelete6:25 @ 185#, no abmat, no anchors. I broke the push-ups once per round all the way down to the round of 9.
nice! I don't know that I'll ever surpass this love/hate relationship with pushups in WODs. UGH!!! nonetheless, I enjoyed this WOD.
ReplyDelete