Friday, 23 June 2017


Complete as many rounds and reps in 6 minutes of:

25 Double Unders

15 Sit-ups

10 Burpees


…Rest 2 minutes, then…

Complete as many rounds and reps in 4 minutes of:

5 Strict Handstand Push-ups

10 Squats

15/12 Calories Biked


For Score



Clean and Jerk

1-rep max

Compare to Monday, 05 December 2016



Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side



Post scores, load, and experiences to comments


  1. Pinky says:

    Love the picture choice! 🙂

  2. sflynn says:

    CWOD: check
    SWOD: 120#, 2# PR, and that was on top of the 15# PR last month so I’m super excited about that!

  3. darrenandtara says:

    CWOD. Did it
    Swod. 130#. 5# Pr on clean and C&J.

    CWOD. Kind of did it.
    Swod. 225#. 15# Drop. Happy. First lift off the ground with heavy weight and first jerk. Form and knee felt good on the clean. Need to get back to good reps on jerk.

    Congrats to T and the noon ladies on hitting big PR’s.

  4. bdub22 says:

    CWOD: BLEGH. I did it with GHD instead of regular sit ups. Think I got like 175 for the first round? Then I think I was about to start squats on rd 3.

    SWOD: 115# – 7# PR

  5. Manny says:

    CWOD: 173 Rx + 37 Scaled = 210 reps
    Did not do HSPUs in full strict mode

  6. Daniel says:

    CWOD done
    SWOD 175# C&J for a 20# PR

  7. Jaime says:

    Did the CWOD. Got 140 on C&J no pr

  8. Mr. Such says:

    CWOD: ✅

    SWOD: Clean & Jerk: 265#


    Clean: 285#

    5# PR

  9. Pinky says:

    CWOD: 147 Rx + 54 mod (HSPU with abmat and row for assault bike due to sacral pain). Would like to redo this when I’m not pregnant- went pretty slow on the SU and burpees.
    SWOD: 135# C&J. 15# drop-couldn’t keep my shoulder in place on the 140# clean even though I got the clean.

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