Wednesday, 18 September 2019

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“A Slice of Awesomeness”

Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:

Box Jumps (24/20″)

Sit-up Slammers (12/8) @ 2m


Back Squats (155/103)**

Kettlebell Swings (53/35)


Rest 2 minutes between rounds


3 rounds for score

Compare to Wednesday, 20 September 2017

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).



Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%


For max reps at 85%



Low Lunge Twist

Eye of the Needle

Reclined Spinal Twist

Twisted Cross



Post results and experiences to comments


  1. 306Rx & 215 x2 or 3

  2. 278 scaled the bsq for 135
    165# x4

  3. 360 reps Rx

    Had to do solo. Totally different without a group. Decided to work on smooth, constant movement. Played with different rhythms and strategies. Had about 10 seconds left each exercise in rd 1, and about 5 in rd 2.

    NTFS: aim for 132,126,122 next time.

    4 @ 245#, didn’t feel it today.

  4. 362 Rx
    SWOD 4@113#. Trap seized up during WOD. Better now though.

  5. 103,104,106 total 313 Rx

    Swod: 5@103# (85%) felt like I had at least 2 more but ran out of time

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