KTD: Run 400m + Down & Back x 1

BUY IN: Box Jump Ladder 1-10

STRENGTH: Squat 5, 3, 3, 3, 3 x 80%

WOD: Wittman

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

9 Responses

  1. brad

    22:26 with 53# kb and 75# bar. Wow, that kicked my butt. Paid the price for last week’s inactivity.

    This was last Thursday’s mainsite wod if you want to compare to the beasts. Iceland Annie did men’s prescribed in 14:10

  2. Dick D

    SWOD: 245-255-265-265-265 (GIC chastised me for being a little shallow on the last set)

    WOD (45# KB, 75# clean) 16:41

    Like this Hero WOD bc it isn’t so overwhelming. Granted I didn’t do Rx weight but the numbers are what I’m referring to. 53# KB and 95 is definitely doable but the pace would drop slightly.

    It is so nice to have a day off during the week, sleep in til 0630 and do a WOD in pretty much perfect weather conditions at 0900. Somebody pinch me! I even had time to eat lunch with my “preteen’. Not too many more times for that until she moves on to Junior High.

  3. Monster-Mac

    W O W! anything with a 7 sux! This was hard!

    45# KB and 75# clean

    Time 21:?? too tired to register the time Matt called out. Doesn’t matter I’m just happy to finish. Thanks to Jeremy , Tim, Zach and Val to keep me pushing to finish.

  4. Tim M

    Yeah, this did kind of suck . . . .
    45#KBS + 55#SDHP(sub for Cleans)
    20:23 long, slow, minutes.

    Way to finish strong Jeremy!

    And welcome to Mickey, Russell, & Sam!

  5. Jonathan

    Was chasing Ian this morning. Never caught him, but helped me to a 17:02 finish with 45# KB and 75# cleans. Tough WOD.

  6. Zach

    Did this one last Friday, as a test drive because it looked interesting and it lived up to that thought.

    Went Rx’d for the entire WOD… 19:05 was final time. Great workout that needs to be redone some time in the future.

  7. Russell Wells

    This was a family affair for us last night (Me, Wife, Daughter). Matt did not disappoint us. I have not had my butt kicked like that in sometime. Matt took it easy on us first timers, and I was surprised that I could hang with the 24″ Box Jumps. We did 10 reps of each task, instead of the 15 that the veterans were doing, and I finished in 10:58. It was a great workout, and I look forward to tonight’s butt kicking.

  8. Jessica Ayala

    Really liked this workout…I guess I like cleans…35#KB 45#clean…17:03 was time…thanks Matt for pushing me on the last box jumps…