lowest total working time for all 5 sets wins:
set 1:
50 push ups
9 clean and jerk - 135#
Row 250 m
rest 3 min
set 2:
45 push ups
12 clean and jerk - 125#
Row 250 m
rest 3 min
set 3:
40 push ups
15 clean and jerk - 115#
Row 250 m
rest 3 min
set 4:
35 push ups
18 clean and jerk - 105#
Row 250 m
rest 3 min
set 5:
30 push ups
21 clean and jerk - 95#
Row 250 m
post total time to comments


Geoff Aucoin said...

Okay I just threw up in my mouth a little bit.

deejay said...

wow..... this should be fun after 10 days of unhealthy living. Can't wait to get back into the swing of things....

Gord said...

Metcon time -21:59 (not including 3 min rest breaks)

One tough workout

bso said...

Lol... seeing that whiteboard really jacked the intensity up. Doesn't change that I have low stamina in my shoulders and my tris were still tender from yesterday :)

1: 4:33
2: 6:14
3: 6:15
4: 5:58
5: 6:03
Total: 41:06

Geoff Aucoin said...


Initial strategy was to push the PU's and C & J's and then just maintain on the rows. Well the C & J's were death so I guess that just prooves you can't plan these things. These WODs are kicking my ass.

Trevor Salmon said...

the jerks killed me and I had too many failed reps due to either not locking out or mostly from lower the weight before straightening out the legs. Thanks for the coaching James. These are killer wods but good for me to do.

rwcorson said...


deejay said...

No more worries Geoff, it looks like I have clinically proven that 7 days in Mexico followed by 2 turkey dinners a day of snowboarding a late night hockey game followed by a 3 hour drive and a 2 am bed time is not a good formula for elite fitness...... 27:57 as rx'd. It's good to get my ass kicked again. Push ups were very slow, C&J's were fast with gorilla like form, rows were consitent.

Brent Maier said...

Do you want a full squat on these C&J's?

Geoff Aucoin said...

Brent, it's for time so do whatever you need to do to be fast. Power cleans and 'jerks' are the order of the day.

Welcome back, DJ.

bso said...

Are you guys including your 3 minute rest in your times? Starting to regret those breathers on the C & J, though it's hard to imagine I could've gone faster. In any case, I'm surrounded by beasts. Good place to be :)

Sweeney said...

Gruelling WOD!!!!


Thanks to DJ and Trevor for the encouragement.

Geoff Aucoin said...

bso rest times are not included in WODs, just the working times.

Brent Maier said...

Total time: 23:16
1) 3:17
2) 4:59
3) 5:11
4) 4:56
5) 4:52

Whew! The 3 minute rest kept the spirit alive.

bso said...

Still... my total time was 29:03. I'll have to see if I can grind it out a bit more next time.

Chad Action Brandt said...

That was a killer! Nice work fellas.
1.) 3:44
2.) 4:51
3.) 5:25
4.) 5:11
5.) 4:37
Total = 23:48

Sifton said...


I have never felt like I feel right now before. That was amazing.
Amazingly brutal!

Mack said...

3:24 / 3:47 / 4:18 / 4:05 / 4:17

Geoff Aucoin said...

Woah, nice work Mack! You've been ripping it up lately!

Gord said...

Nice work Mack!! Smokin time buddy

Sweeney said...

Mack, I knew you would crush this one. Nice work!!!

Gord said...

I had a good laugh about your picture Sweeney.

JOSH said...

Pushups made the jerks much harder than expected, all cleans were easy and rows were around 50 sec. I really have to work on my shoulder fatigue with the jerks, real hard for me to get aggressive once my shoulders are shot

Gummo said...

1. 5:10
2. 5:29
3. 6:01
4. 6:01
5. 5:59