Down and Back Up


Warm up
1000m row
10 min of overhead/shoulder mobility

20 min for max weight of the complex
3 Hang Clean Pulls
1 Hang squat cleans
2 Jerks

WOD (20 min)
Chest to Bar Pull-ups
Clapping Push-ups

200m run in between each set, for a total of 800m.  There is no 200m run at the finish.

Games (275,185)
Regionals (255,170)
Opens (225,155)


  • Andrea Cooke

    02/16/2013 @ 3:01 am

    wod- 15:46games…struggled with the clapping pushups.

  • mattw

    02/16/2013 @ 1:57 am

    what up dusters

    warmup: done- 3:39 row
    strength: failed at 225 twice, had my p*riod today.
    wod: 15:06 games

    will- good workin out with u tonight.

    • Andrea Cooke

      02/16/2013 @ 3:02 am

      way to go matt… wasnt the 12:46 (beating me by 3) you set out to get, but a legit time!

      • mattw

        02/16/2013 @ 3:19 am

        the last round took me 5 minutes…. pathetic.

  • Will

    02/16/2013 @ 1:50 am

    Couldn’t wake up early enough this morning so hit up the 7PM with Matt today.

    Warmup: done – 3:12 on the row
    Strength: 235 – felt good – may have had more in the tank for this but decided to set up for the WOD
    WOD: 20:45 @games – C2Bs were singles in the last round – rough

  • Goose

    02/16/2013 @ 1:23 am

    1544 games – deads were rough – did an extra partner conditioning WOD with Melberg and Hyatt afterward.

  • Bish

    02/15/2013 @ 6:57 pm

    Hitting this at 5 PM if anyone is interested, putting the stitches to the test!

  • Harri$

    02/15/2013 @ 3:38 pm

    Whats up squids

    Shoulders were toast from doing the Tuesday Strict Press (205) and Push Press (245) last night.

    Complex: 235# having lots of trouble with my hang squat clean…
    WOD: 15:34 games – got lucky on this WOD as I happen to actually be good at all these movements!

  • Crowley

    02/15/2013 @ 3:26 pm

    Warm-up: done around 3:40
    Shankle complex: 195 – lost the first jerk at 215 way out in front, shoulders were toast from the STOH/burpee pull-up WOD yesterday
    WOD: 20:33 regional – ripped my hand and did all singles on the last round of pull-ups

    Need to get in the short shorts game so I can start beasting weight like Schurko

  • Schurko

    02/15/2013 @ 2:37 pm

    Warm-up: done row was ~ 3:25ish
    SHANKLE COMPLEX: 285# — channeled a bit of my inner Shankle today.
    BTW, Hyatt I see what you are doing — going to make me start coming in later so you and I can lift heavy weight together…haha.
    WOD: 19:15 games

    It’s Short Shorts Friday, Jim. Join the movement.
    Brian “I hate pants and long shorts” Schurko

    • Shamwow

      02/15/2013 @ 9:40 pm

      I hope Pandora was on a particular station this morning. “Everybody Wants to Rule the World” was playing as they rolled me into the OR this morning. I took that as a sign from the Southie fam.

    • Hyatt

      02/16/2013 @ 1:31 am

      I would gladly crush weight with you anytime

  • JWhite

    02/15/2013 @ 2:08 pm

    Warm-Up: done
    Schurko Complex: 215
    WOD: 16:30 games, a lot of missed reps so add some time, couldn’t stay focused with Schurko running around in those short shorts

  • Goose

    02/15/2013 @ 12:41 pm

    Yes there is, there’s usually a few toasties there.

  • Mattw

    02/15/2013 @ 11:06 am

    Is there a 7pm btoast on Fridays? If so, anyone plan on going?

Comments are closed.