Wednesday Workout: Row, HPC, Wall Balls, Push-ups, Sit-ups – Varying Sets

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WOD

Level 1

2 Sets:

  • Row x 400m
  • Dumbbell Hang Power Clean (30/15) x 20
  • Wall Ball (14/8) to 9′ Target x 20
  • Box Push-up x 20
  • Abmat Sit-up x 20
  • Rest 4 Minutes

Level 2

3 Sets:

  • Row x 400m
  • Hang Power Clean (95/65) x 20
  • Wall Ball (20/14) to 10′ Target x 20
  • Hand release Push-up x 20
  • Abmat Sit-up x 20
  • Rest 4 Minutes

Notes: Each set, change the order of the movements.  Rest 4 minutes after each set.  In the comments, record each individual set time and order of movements performed.  Consider scaling reps and/or weight so that you can move through each set unbroken or with short breaks during movements.  You should aim for similar effort/time across all sets, so think about finding a 90% pace rather than going all out on set 1.

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

We need your help! We could use some more judges for the event, and you can sign up to do so at this registration link.  You get a free t-shirt and a lunch (Chipotle catering) for helping out!  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.

9 Comments on “Wednesday Workout: Row, HPC, Wall Balls, Push-ups, Sit-ups – Varying Sets

  1. Did 2 rounds of level 2: 5:24 (as written), 5:25 (HRPU, WB, SU, HPC, row)

  2. Fun and brutal.
    L2: 1rd: 4:50 – as listed
    2rd: 5:53 – Row, PC, HRPU, WB, Ab mat
    3rd: 5:39 – Row, WB, Ab mat, PC, HRPU

  3. RD 1: 4:30
    RD 2: 4:30 – PC, SU, WB, PU, Row
    RD 3: 5:03 – SU, PC, WB, PU, Row – had to break up PC and WB. Legs were on fire.

  4. 4:28 – row, hpc, wall ball, sit up, push up
    4:30 – wall ball, hpc, sit up, push up, row

  5. 3:40 – as written
    3:40 – think it was row, wall ball, push-up, sit-up, hpc
    3:41 – hpc, push-up, wall ball, sit-up, row

  6. 4:55
    4:50 (hpc, wb, pu, su, row)
    5:05 (hpc, pu, su, wb, row)
    (12#wb, 60# hpc)

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