WOD 12.05.09

Felt good today.  Decided to try an new routine, and here’s what transpired…

Warmup: 5 min jump rope, 3 min mix of pull-ups/push-ups/jump rope.

Then: 3 rounds of 7 reps each:

  • Deadlifts (#125 bar)
  • DB Swings (2 x #25 DB’s)

WOD: The ‘Lumberjack 20’ (scaled) Complete the following sequence as fast a possible:

  1. 20 Deadlifts (225lbs)
  2. Run 400m
  3. 20 DB swings (2 x #35 DB’s)
  4. Bike 400m
  5. 20 Squats (125 lbs)
  6. Bike 400m
  7. 20 Burpees
  8. Bike 400m
  9. 20 Jumping pull-ups
  10. Bike 400m
  11. 20 Double unders
  12. Bike 400m
  13. 20 DB Squat Cleans (2 x #35 DB’s)
  14. Bike 400m

* Completed in 19:24 minutes.

WOW!  Very happy to complete this WOD.  Almost lost my lunch ( even though I fasted today LOL) – twice!!  Extremely oxygen depleting workout.

Finish: 6 min jump rope

Total Workout Time: 38 minutes.

Today was a good day to sweat, don’t you think!?

Be Well,

-Max

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One Response

  1. […] Posted on December 6, 2009 by Nu-FiT After yesterdays ‘Lumberjack 20″ WOD, I really enjoyed the tortue of the full squat cleans.  Since I’d like to push some more […]

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