26 thoughts on “Wednesday Workout: USAW Triplet

  1. Woah…I’ve never been first to respond!

    Pistol work w/18′ and then 12″ box.
    WOD: 4 rds + 3 squat cleans @42#, scaled to 6 bb pullups each round

      1. I hate you.

  2. WOD: 3 rds +16DU’s.

    Down by nearly a round from last time but with 5# more and DU’s vice 2x singles. Dry heaves for some reason during last round. I must have been channeling Justin’s running from yesterday.

  3. WOD: 3rds w/ 77#, BB, and 4 DU/60 SU

  4. 10 DUs short of 4 rounds @67#

    (October was 3 rounds plus a couple power cleans @37# and with jumping pullups.)

  5. 4 rds + 1 SC rx

  6. 5 rds + 3 SC rx @ work…should have done more, but couldn’t really kip on the pull up bar I was using…

    1. 10/2- 3rds + 6SC @ 89#…there’s your evidence based fitness!

  7. 6rounds+cleans+5 pullups rx

  8. 3 rounds + 11 PUs (57#, RB PUs, mix of DUs & SUs) – i want to get the hang of DUs so badly but i kept messing up, slowed me down a bit

  9. 7 rounds plus 2 squat cleans Rx

  10. 6 rounds, 5 squat cleans rx. PR by almost a round

  11. 4 rounds, 7 PUs rx (PR by a full round)

    after 1-legged squats come no-legged squats, right?

  12. 4 rounds @ 67#

  13. 5 rounds + 4 squat cleans

  14. 4 rnds + cleans + pullups (hang power cleans)

  15. 4 rds + cleans + 11 pullups

  16. 4 Rounds + 4 SC (67#, red band)

  17. 5 rds Rx

    (last Oct. 3 rds + 4 pull-ups Rx. This Crossfit Cville shit, it works.)

  18. 3.5 rounds
    55lbs + 10kg clean
    Pull ups w/ blue band (could hardly do any on the last round)
    Single unders with doubles mixed in

  19. 3 rds + SC (121#, RB, 12 DU/40 SU)

  20. Crossfit Outbanks-
    BS- #115 5 sets of three
    WOD- AMRAP- Burpee suicide runs- 1 burpee, 40 yd. sprint, 2 burpee 40 yd. sprint, etcc for 7 min.
    (11.5 rounds)

  21. On Saturday:
    3 rnds + 12 DUs (89#, RRs on box b/c of tear)

    About the same # of rounds/reps as last time, but +32#, DUs instead of 3:1 SUs, and inverted RRs instead of regular RRs

  22. 3 rds + cleans + 6 PUs (67#, red band PUs)

    Technically a little slower than October, but back then I was doing 37# HPC/FS, 72 SUs, and RRs, so I’d call that a major improvement. 🙂

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