10-04-2009 Cleans, Sit-ups & Back Extensions

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Post time

18:30

As rx'd w/ GHDs. This felt pretty slow but I guess I don't know how slow until someone else destroys my time. Before I started I was thinking around 10 min.

Pack Scaled (no round of 21 and 65#) -- 6:56 unbroken

Only caveat, I stopped the timer during movement between exercises. Globo-gym requires stairs and such to pull of WODs like these. I did, however, run from one apparatus to another, including up and down the stairs.

Definitely going with the porch next time. Usually the pack is a decent workout since it keeps the intensity up. This just wasn't super-intense.

I think that 18:30 sounds like a quality time as RX'd, especially with GHDs. Keep it up. I'm inspired to step it up some, but not so inspired that I'm going from 90 to 120 pull-ups and dips tomorrow.

I pack scaled this as well. I was not as liberal with the timer as Seth was, but I did every one unbroken. I would say that I could take about 2-3 min off my time to account for this, but he still kicked my ass.

11:19

13:14 As Rx'd w/unanchored sit-ups

I started this exercise with Hang power cleans,and got through the first round but something didn't feel right. After I checked the site, I realized it was Power cleans and restarted the WOD doing the reps from the floor. Thats what I get for not reading carefully.

Nice work with the GHD's Steve. Way to step it up!

CFWUx2 15/5/5/11(5)/11(5)

18, 15,12, 9, 6, 3 reps
65# power clean (from safety bar in squat rack)
unanchored sit-ups
back extensions (roman chair)

11:45