Monday 03.11.13

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Hang squat clean, 10 lbs (total)
30 Burpees
30 Hang squat clean, 15 lbs (total)
20 Burpees
30 Hang squat clean, 20 lbs (total)
10 burpees
Hang squat clean, 25 lbs (total), as many reps as possible

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!


  1. 39 but with 20 lbs total on last hang squat cleans. That was a good one!

  2. Muscle Moms In The Morning
    We made it all the way through once plus 10 more burpees and 30 more cleans. That was SO hard!!!!

  3. 1 round
    Weights 4, 6, 8, 12 kg
    30 reps with the last weight

    40 burpees
    30 @ 6kg
    10 burpees

    Felt like the 17 min was forever

  4. one round, no weight for the hang squat clean (in a hotel)

  5. All except last hang squat cleans.
    Total burpees=100
    Total hang squat cleans=90 (first 30 @ 10#, remaining 60 @ 20#)
    Happy Monday Mamas 🙂

  6. I believe your supposed to total up all the reps you've done for a total score..so if you only finish to 20 burpees you would add 40+30+30+30+20 for a total score of 150 does this make sense?

  7. 1 round
    Two 5 lb dumbbells; two 8 lb dumbbells; two 10 pound dumbbells
    On the last hang squat clean I used two 10 lb dumbbells instead of 25 lbs. I did 40 hang squat cleans for the last one.

  8. As rx'd, 27 cleans on last round at buzzer, finished at 30 total.

  9. I read this on the Open 13.1 page and just haven't had time to try it.

    Today is my 51st Birthday, and I'm going to kick-a$$ on this WOD!

  10. Happy birthday! My husband's bday is today too. Hope you have a great day and workout!

  11. Only 70 burpees and 60 hang squat cleans.
    Not what I hoped but progress at any speed is still progress

  12. 190 total.
    100 burpees
    90 hang squat clean. First 60 at 10 lbs last 30 at 20 lbs

  13. 260 total
    140 burpees, 120 hang squat clean 10#, 16#, 20# last two sets
    That was tough!

  14. 90 burbees
    60 squat cleans all with 10#
    This was really tough.

  15. 110 burpees
    120 squat cleans – 10#, 16#, 20#
    Tough workout!

  16. 1 round. I only was able to do 10 hang cleans at 25 lbs very tough workout!

  17. 1 round
    30 reps on last squat
    4 minutes left on my clock, but wasn't about to start another 40 burpees… Sorry! (Didn't even want to do this wod to begin with! :/

  18. I'm confused that people are doing more than 100 burpees. It doesn't say to repeat right? To me I should only do 100 burpees and the hang squat cleans should be a random number. Right?

  19. Made it halfway through and got so lightheaded and nausea… I had to stop! I feel like such a bum!

    Finished with some shoulder/chest workout and planning on a walk later on in this beautiful weather! I need to study for my nursing exam on Wednesday! Ahhhh

  20. Ran 4 miles then..

    Completed one round:
    weights of 15lbs, 25lbs and 40lbs

    40 burpees and 30 cleans

    Karen..I can see where this workout can be interpreted differently. Still a great workout!

  21. 90 burpees
    60 hang squat cleans.
    finally have my normal energy back from being sick, now just have to work on my CF energy!

  22. completed one round and 10 hang squat cleans a the end.

  23. This was confusing for some reason…think that I did this right. Completed 1 full round plus 2 rounds of burpees and one more HSC 10#.
    Total reps: 290
    Burpees: 140
    HSC: 150– 10#, 15#, 20#, 25#
    Then ran 26 minutes….killer! My arms are dead!

  24. First day back after 5 days off with the flu!

    220 Total
    100= Burpees
    120= HSC 18#, 20#, 24#, 30#

  25. one round with 22 seconds remaining…didn't do another burpee!
    half modified burpees (down to plank and back)
    squats: 10/10/20/20

  26. 150 total (90 burpees/60 squats
    However, after the timer I still finished out the whole round with 30 HCS at the end.

  27. 117
    25# and 35# hsc
    chest to floor burpees

    You only go through the sequence once if you get to the end and have time left you just pump out as many hang squat cleans as you can. as you can see I didn't even get through one complete round..burpees slow me down!

  28. 117
    25# and 35# hsc
    chest to floor burpees

    You only go through the sequence once if you get to the end and have time left you just pump out as many hang squat cleans as you can. as you can see I didn't even get through one complete round..burpees slow me down!

  29. 110 burpees, 1/2 grandma style, 119 h.s. with 5lbs. Sweaty sweaty!

  30. 100 burpees
    100 hang squat clean (10lb, 16lb, 20lb, 24lb)

  31. At 17 minutes I hadn't done the last 10 burpees (or any HSC at 25#). Did last 10 burpees plus 30 HSC at 20# in 21:21. Whew!!

  32. 101 total – I beat my personal goal of 100! 🙂

    70 Burpees
    30 Hang squat cleans w/12#
    1 Hang squat clean w/18#

    SO tired and red-faced and sweaty and sucking wind and…you get the picture!

  33. 10 squats last round w 25#
    200 total.
    Grandma burpees; I AM a grandma

  34. I did the sequence + 50 hang squat cleans. Hopefully that's right. Either way I am totally winded, sweaty an shaky. That was a good one

  35. Holy cow — that was really hard!!
    2 rounds + 15 hang squat cleans (all @ 10 lbs total) = 165

  36. 40 burpees
    10 push presses
    10 bicep curls
    10 tricep extensions
    30 burpees
    30 squats
    20 burpees
    10 pushups
    20 wall balls 10 lb
    10 burpees

  37. 1 round as recommended with 5 hang squat cleans at 25# at end

  38. Once through, 30lb dumbbells all three sets

    Two minutes to go at the end, baby woke up screaming so that was the end of my workout!

  39. wow, those burpees really slowed me down!
    Weight as RX'd, but only made it to the 20 lb hang squats.
    Knees down for the push up on the burpees.
    Started with a 4k run

  40. Knee surgery… Adapted to
    25 back extensions
    25 crossfit sit-ups
    25 kyaks
    25 fingers to toes sit-ups
    25 push ups
    25 triceps w/ Bar 20 lb
    25 push press
    25 pull down triceps with 20 lb bar
    25 bench dips
    2 times through….

  41. Plank only on the burpees, but my bar weighs 20 lbs, so I'll call it even.
    205 total.

  42. 90 Burpees
    90 HCS in 17 minutes
    Finished the workout with 10 more Burpees and 30 more HCS.

  43. Couldn't finish it all in 17 minutes, and I wanted to finish. Took me an extra 4:58 to finish with a total of 20 extra hang squat cleans at the end. Used 20 pounds for the last 3 rounds.
    Burpees 100
    HSC 110.

    I am officially in the I hate burpees club!! Hard!!

  44. First WOD ever. Longest 17 minutes of my life. 130 with no weight on bar all rounds.

  45. 1 round 220 total

    All HSC with 10# and 30 HSC for last set. Kicked my butt.

  46. 1 round plus 30 HSC
    Put this off until 6pm because I was dreading it. Am still feeling it on my thighs from last Monday!!

  47. Only had 30lbs for cleans, so I did 40 burpees, 10 hsc, 30 burpees, 20 hsc, 20 bupees, 30 hsc, 10 burpees. Was wanting to finish with 40 hsc but time was up and I was grateful! Total: 100 burpees and 60 hsc. Exhausted!!

  48. half hang squats, half full ROM squats(butt to the floor, knees locked out)
    100 burpees
    105 squats
    I did not want to do this one, not today, so glad I did.

  49. tough! only made it through 2nd round of burpees and 5 #weights. only 4th crossfitmama workout…not a fan of burpees

  50. 40 burpees, 10# total hang squat clean (30)
    30 burpees, 10# total hang squat clean (30)

    Finished the above at exactly 17 min… Ready to get stronger!

  51. 100 burpees, 140 hsc, one armed on both (the burpees on a bench). 2 set 5# dbl, 10#, last 15# at 50 reps

  52. 1 round but no extra hang cleans & had to add an extra :35 to finish up the last 10 burpees. I've never not finished a WOD on time 🙁

  53. 1 round didnt do the 25#all out cleans. Did get in extra 10 burpees cos i didnt read it & thought i had to do 20 burpees @end instead of 10.

  54. Sympany Pains out to my Hero; fellow ToughMudder and CrossFit Mama! Modifying/Improvising/Creating where needed. She can't move her leg and still manages to run circles around me… On Crutches! What a special gal.

    We got this! BOOM!

    For 17 MInutes:

    25 Back Extensions
    25 Crossfit Sit Ups
    25 Kayaks
    25 Sit Ups Fingers to Left Toes, down Fingers to Right Toes
    25 Knees to Elbows on Inverted Sit Up Bunch
    25 Tricep Pulls
    25 Tricep on Floor w/20 lb bar; back
    25 Tricep on Floor w/20 lb bar; arm ext.

  55. 40+30+30+30+20+30+10+30+1=221

    15# lbs 2x, 25# weigths 2x

  56. Finished to 7/10 of last set of burpees! I really wanted to quit with 3 sec left, but I pushed through one last burpee!

  57. at 17:06 I was just wrapping up my 20# hang squat cleans, so not quite the entire workout.
    (hang squat clean progressed 8#, 12#, 20# because those are the dumbbells I have)

  58. Boy this was a tough one. In 17 minutes, I only made it through the 2nd round of hang squats cleans. I finished the whole thing though in 29 minutes : )

  59. One round with 20 squat cleans at the end
    Squat cleans were 10#,20#, 20#,20#

  60. 190. 100 Burpees. 90 hang clean squats!! That was rough!!!

  61. 1 full round. plus 17 HSC
    all rounds with rx'd weight except last HSC were were 20#.
    also walked 3.75miles
    & did side planks, elevated leg planks, & leg lift planks. then 25 CFsitups

  62. 1 round with 30 squat cleans at the end….so 100 burpees & 120 hang squat cleans!

  63. One round in 19:45. Only 5 reps on the last squat cleans. #16, #16, #20, and #25 for the squat clean reps.

  64. Wowee, those burpees are a killer. Only made it through half the round, but I'm going to finish the rest throughout the day if it kills me! (and it just might)

  65. 1 round as RX..finished in 16:34
    just couldnt do anymore

    30 min on ellictical

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