Saturday, 17 November 2018



“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed


For Score

Compare to the partner version Saturday, 19 November 2016

*Add one rep to each exercise each round.



7-rep max

Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.



Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side



Post score, max load, and experiences to comments


  1. If this is a compare to partner WOD why isn’t it this a partner WOD? I like my rest

    • White Ape says

      WOD was intentionally programmed as solo, but compared to a partner version of the WOD to work on strategy and pace; in order to see how an athlete has improved as an individual in comparison to how they were 2 years ago on a two person team.

  2. CourtnieMcKone says

    335rx with Bradley
    37 rep increase from last time.

    5 power cleans into round 12

  3. 3plu into round of 9, Rx
    DL worked light loads then visited with V!!❤️
    Good times everyone!

  4. CWOD

    6 + 14 Rx+

    185# PC

    Strict T2B

    Strict Pull-ups

    SWOD: Deadlift

    7 @ 70% 355#

    Focus on technique

    Glad I was able to help Norka with Ring Pushups, Ring rows and eccentric pull-ups
    Rhonda is going to have boulders for shoulders. Good group today.

  5. 5 power cleans into round 7. RX!!!!!! I’m so excited this was my first WOD RX specially with PLU and 80% 1RM cleans.

  6. RhondaMomma says

    8 rnds + 36 Mod + Vested
    53# clean
    Great start to the holiday week! Loved it!

    153 x 7 (88%)

  7. 8 rounds + 8 cleans Rx
    DL: 7 @ 165 (70%)

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