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Thursday 02.07.13

Max rounds in 3 minutes of:
3
Power cleans, 30 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

90 DAY CHALLENGE: DAY 32
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol

123 Comments

  1. Nice one!
    After yesterday's 2 instructions, pump and combat, this felt food 🙂
    6, 6 2/3, 7, 7, 71/3
    Totaling 34

  2. Push ups are getting easier 🙂
    3-2/3, 3-1/3,5,4-1/3,4-1/3

    First time with power cleans, trying to get the form right slowed me some.

  3. 5, 5, 5 6, 6.
    I was sweating by end. Good one! It drove me crazy that I couldn't finish 6th round until cycle 4 and 5. I needed to move faster in the beginning cycles! Next time!

  4. 5,4,4,4,51/3. Need to work on my form for the power cleans. Great workout, thank you : )

  5. 50# cleans, 80% BPU and 10# squats. 6,4,4,4,4. LOVED this one…please more cleans!!!

  6. 50# cleans, 80% BPU and 10# squats. 6,4,4,4,4. LOVED this one…please more cleans!!!

  7. Not as easy as I thought!!
    5 rounds & 3 cl, 6 p/u, 5 sq
    5 rounds & 3 cl, 6 p/u, 5 sq
    6 rounds & 3 cl
    6 rounds & 1cl
    6 rounds

  8. 4.5, 4+pc, 4+pc and pu, 5+pc, 5+pc and pu
    Harder than I thought!

  9. Holy crap that was hard!!
    40# cleans and added overhead press at finish
    All boy push ups
    5 2/3, 5 2/3, 5, 5, 5

  10. 5 1/3, 4 2/3, 4 1/3, 4, 4
    powercleans 10# (all I have right now)
    gpu

  11. 5, 6, 5 2/3, 4 1/3, 4 1/3 Slowed way down on those last two rounds. This kicked my trash!

  12. That totaled 75 cleans, 150 bpu, 225 squats..I think.
    5 rounds of 5 with 3 cleans, 6 bpu, and 9 squats

  13. Brent did pull-ups/sit-ups/push-ups:
    Round 1: 4 and 2/3
    Round 2: 4 and 2/3
    Round 3: 4
    Round 4: 4
    Round 5: 5

  14. Great workout! Used 2 10#dumbbells.
    1/2 bpu

    3 2/3, 4, 3 2/3, 3 2/3, 3

  15. WOW.
    1- 4
    2- 4 2/3
    3- 4 1/3
    4- 4 1/3
    5- 4 1/3

    Goal next time: 5 each round

  16. 16 total, 45# on cleans.
    I'm naming this WOD "Kirsten" because today is my birthday!

    Also, my kids and I just found an exercise website we thought we'd pass along: theactivators.net. It's exercise videos geared towards kids: fun and goofy, each about 10 min long. It's geared towards 2-8 year olds (all mine fall into that category) and my kids love them!

  17. This was great!
    3, 3, 4 2/3, 4 2/3, 5
    #15 dumbells for cleans

  18. Ran 1 Mile
    5 1/4,52/3,6 1/4,6 1/2,63/4
    Did boy pu everything else as RX'D
    Sweaty & Shakey=good workout!!!

  19. 1- 3 2/3
    2- 5
    3- 5 1/3
    4- 5 2/3
    5- 6

    16# cleans. BPUs first round, rest GPUs.
    Took me a while to get going today!

  20. Great workout! I'm dying! Between 4and 5 each round using bicep curls instead of push-ups and adding 15 pound dumb bells to squats. Thanks! Love these workouts!

  21. 2 2/3, 4, 3 2/3 , 2 2/3, 4 1/3 gpu, 5# hand weights. Love the sore muscles!

  22. 1- 5 rounds minus 3 squats
    2- 5 rounds minus 4 squats
    3- 4 rounds plus power clean and pu
    4- 5 rounds
    5- 4 rounds plus power clean and pu

    Girl pu and 30 lb clean

  23. Are you guys using bars for the power cleans or dumbells/kettlebells?

  24. 5 rounds all 5 cycles. Used dumbells, definitely need to work on form, haven't done those before. In my 4th round I was getting exhausted and did one round of GPUs, I couldn't believe how easy they were now! I felt like I was giving up so the rest of the rounds were all BPUs 🙂 I could definitely tell how much stronger I have gotten! Fantastic workout!

  25. I used dumbbells. There are demos on youtube for it.

  26. With 45 lb cleans and all boy push ups

    Round 1: 5
    Round 2: 4 plus cleans
    Round 3: 4 plus cleans
    Round 4: 3 plus cleans and push ups
    Round 5: 3 plus cleans

  27. Brooke….I am using bar now so i can add more weight, but in the beginning that was not possible and I just used dumbbells

  28. 35# cleans.
    4. 5. 5. 4 2/3. 4 1/3
    A little slow trying to make sure I had cleans technique right.
    Fun one! Thanks 🙂

  29. First time on the site – good workout! Regular push ups, only had 15lb dumbbells. Still felt the burn though.

    6/5/6/6/6

  30. Day 3 for me:

    5; 5; 5 2/3; 5 2/3, 6 1/3

    gpu; dumb bells cause I don't have a bar

    Good one!

  31. 4 and 2/3 before timer on each round but after timer finished for 5 each round.

  32. 5, 5, 5, 5, 3.5. May have lost count on the last one. 2 10 lb dumbbells.

  33. 5
    5 2/3
    5 2/3
    5 2/3
    5 1/3 plus 4 pu
    Boy pu except for the last 2 rounds. What a workout!!

  34. Swam 2900 yards this AM.

    WOD this PM.
    45# power cleans
    knee p/u
    4, 4 1/3, 4 1/3, 4 1/3, 4 2/3

  35. 5,5,5,5,5

    PC 20lb — need to work on form before using heavier weights
    Gpu

  36. Well it looks like I've got the least for the day. 3, 2 2/3, 2 2/23, 2 1/2, 2 1/2. This push-ups were killing me today. Switched them out for sit-ups from 3rd round on. 20# cleans as that's the biggest I've got.

  37. Good workout.
    65# cleans with bar
    All boy push ups

    4,4,4,3 1/3, 3 1/3

  38. 4.25, 5, 5,5,5…. Great workout boy push ups than I had to do girl….,

  39. 6
    6
    5+c+pu
    6
    6
    20 lbs cleans because Chris had the big weights.

    Chris:
    5+c+pu
    5+c+pu
    5+c
    5+c+pu
    6
    60 lb cleans

  40. 4 2/3
    4 1/3
    5 1/3
    5 + 2cl
    5 1/3
    5 1/3

    20# dumbbell cleans

    Grand totals: 87 cleans, 144 PU, 207 squats (I just seeing numbers like that!!!)
    Awesome workout!

  41. Completed 4 sets for all 5 rounds. Bpu for the first 3 rounds!

  42. 2nd WOD…4 sets each round, all BPU. REALLY loving the intensity yet short duration.

  43. 5, 5 2/3, 5 1/3, 5 1/3, 5 2/3. Hope I did the power cleans properly

  44. 4,4,4,4,5. I hate doing this at night but it's better than not at all! Thanks!

  45. I did one set with 7. Then 3 sets that were 6 plus. The last round I switched to boy push ups and only got 5 plus. Wow that was a good one.

  46. 20 lb kb cleans, alternated arms.
    5 1/3, 5 2/3, 5, 6 1/3, 5 1/3
    thanks for the great work out.

  47. 4 + 3PC
    4 + 3PC + 6PU
    4 + 3PC + 6PU + 4SQ
    4 + 3PC + 6PU
    4 + 3PU + 6PU + 2SQ

    15lbs dumbbell powerclean in each hand.
    My goal was all BOY pushups and I did it! So proud of myself 🙂

  48. 5, 5, 5, 5 +3PC and 6PU, 6.
    20lb Power Cleans, started out with boy push ups but had to go back to my knees after the first cycle.

  49. 4, 4 1/3, 4 1/2, 4 1/2, 4 2/3
    I did just a bit more each round and that was my goal … to improve each time. I will get 5 one day!

  50. forgot to leave my totals yesterday 🙂

    45lb bar power clean

    5 1/3
    5 2/3
    5 2/3
    5 1/3
    5

    great workout!

  51. Just realized I never posted yesterday. My rounds were 4, 5, 5, 6, and 6 as rx'd. I went 8 seconds over to finish the last round. That was a killer. I hurt all over this morning!

  52. I did this yeterday and forgot to post!!!
    3 2/3, 4(a bit over time), 3 1/3, 4 1/3, 4.
    All bpu!!!

  53. 5, 5, 5, 5, 5 (power cleans were with 15#…need to get more weights)

  54. 1. 5 1/3
    2. 5? (lost count)
    3. 6
    4. 5 2/3
    5. 4 (kids were done with lunch and all around me)

  55. oops, only did one three minute cycle. 5 rounds in three minutes. 20lb power cleans. I'll have to do this one again, with the right instructions. (5 cycles)

  56. Modified from an injury –
    3 push press
    6 push ups
    Plank

    Did ave 4/round but died round 3 and then good on 4, did 3 on 5

  57. round 1: 4
    round 2: 3 and 1/3 and 5 pu
    round 3: 3 and 1/3 and 1 pu
    round 4: 3 and 1/3 and 4 pu
    round 5: 3 and 1/3 and 4 pu

    only 25 lbs for power cleans
    29 girl pus
    81 boy pus

  58. Doing this pne a few days late. About 4.5 sets each cycle. Used 30 lbs of weight. The most I've tried yet

  59. 4, 4 1/3, 4, 3 1/3, 2
    20 lb power
    girl pu after 1st round
    dripping!

  60. 3 2/3, 3 2/3, 3 1/3, 3, 2 1/3 this was tough. No 40# weigh did burpees clean lift and gpu.

  61. 4 2/3 (first time with power cleans)
    5 2/3
    5 2/3 + 4 squats
    6
    6 1/3
    Looks like I started to get into a groove!

    Mil push ups the first round, all others from knees. (Cheating, I know.)

    I usually don't mind a bunch of squats but I almost fatigued out on these. I was hating it! The only thing that kept me going was a countdown. "Only have to do these 4 more times." "Only have to do these 3 more times." Of course now that it's over I am proud of myself. 🙂

  62. 4 w/push-ups on feet
    4 w/push-ups on feet
    3+knee push-ups+5 squats
    4 w/knee push-ups
    3+knee push-ups+7 squats
    20lb. power cleans. Not sure if I was doing that right with dumbbells.
    Glad I went back and did this one.

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