Dec 8th, 2012

Category: Competitor



Warm up – 1000m row

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Partner up.  The first person storms through while their partner spots on the bench.  Then the athletes switch rolls.

A lot of us may struggle here with the bench.  You should be able to get 10 in a row off the bat.  If you know you will not be able to, scale the bench to ¾.  The same goes for the rest of the exercises.

After Party
1 mile run at 80%


  1. Gambee 12/08/2012 at 9:32 pm

    1000M Row: 3:31
    WOD: 275/185/145 24:52.

  2. Andrea 12/08/2012 at 8:04 pm

    Southie class wod: 9:56adv
    Linda: kind of a mess…
    Did front squats at 145 instead of DL, 115 bench (which is not close to body weight and still killed me), and cleans at 125.
    Arms were smoked after front squats for bench. Took me around 23:00min.

  3. EA 12/08/2012 at 7:31 pm

    Warm up: Check
    WOD: 315, 225(rds 10, 9, 8)and205(rds. 7-1), 170
    After Party: Check

  4. Goose 12/08/2012 at 4:30 pm

    Jim crushed it.

    Warm Up: Done
    WOD: 245/170/135 = 23ish. Hung up on the bench for most of the WOD. Deads and cleans unbroken
    Mile: 7ish

  5. JWhite 12/08/2012 at 4:13 pm

    Warm Up: Done
    WOD: 240/160/120 = 11:55
    Mile: 5:50