Wednesday, 14 June 2017


300m run

15 Knees-2-Elbows

15 Kettlebell Push-ups

200m Run

20m Overhead Walking Lunges (55/45)

20m Burpee Broad Jumps

100m Run

5 Strict Pull-ups

5 Strict Handstand Push-ups


2 rounds for time



Option 1:

Make up a missed 1-rep max


Option 2:

Pick one of the following and find a 1-rep max:

  1. Snatch to Hang Snatch
  2. Clean to Hang Clean
  3. Cluster to Thruster



Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00



Post time, lift and load, and experiences to comments


  1. sflynn says

    CWOD: almost to door on 200m 2nd rnd at 15min cap
    SWOD: 230# DL; 5# PR

  2. bdub22 says

    CWOD: 15:05 – the 5 HSPU were the ones I missed. 35# on lunges, banded PLU, and modified HSPU off of GHD.
    SWOD: 74# SP; 2# PR. Not much but its better than nothing!!

    This workout doesn’t seem too bad at 15 minutes but it was rough and made my arms feel like jello.

  3. Daniel says

    CWOD 15:24 (completed thru 10 burpee broad jumps of round 2
    SWOD thruster cluster 165#

  4. Muffin Man says

    CWOD: 14:26 (bottom up) instead of top down. All exercises Rx. PR strict HSPU with 5 unbroken.

    SWOD: DL: 505# (5# PR)

  5. CWOD: 15:34 Rx. (finished lunges of second round)

    ROMWOD instead of SWOD

  6. CWOD: finished 15 K2E of 2nd round at cap.
    SWOD: 155#. 15# drop. Seems to be the pregnant theme these days.

  7. Mr. Such says

    CWOD: bottom up. Did it

    SWOD: Snatch to Hang Snatch: 185#

  8. darrenandtara says

    CWOD. Did it.
    Swod. FS 155#. 5# drop

    CWOD. 10:10
    Swod. FS 245# 30# drop.

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