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Warm-up Drills
I. Tabata x Row (avg.watts)
II. Mobility
III. Warm-up with sets and reps to prepare for the following WODs movements.

Notes: The purpose of the Tabata format above is to impart an understanding of how to score/utilize performance metrics (such as Average Wattage data points).

“10,000lbs II”
Move 10,000lbs for time using the following three lifts:

1 x Power Clean
1 x Front Squat
1 x Bench Press

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.

Work through the following
Tabata x Air Squat
Rest 1:00
4:00 AMRAP x Muscle-ups
Rest 1:00
Tabata x Row (avg.watts)

Notes: Score the highest & lowest rep records for Air Squats and Muscle-ups. Record the avg.wattage score upon completing all 8 Tabata Rowing intervals.

Post scores to comments.

Skill Development
50 x Toes-2-Bar/K2E’s (strict)

Samy Daghir

5 thoughts on “02.19.2014”

  1. “Good Initiative Bad Judgement”: 13:12 / 32 rounds (115# PC/FS, 95# BP)

    “Throwback”: 151 air squats / 30 burpee pull-ups / 181 watts

    50 slow-ass T2B

  2. “Good Initiative, Bad Judgement”: – In my case – Really bad judgement
    115# PC/Squat 135 BP = 365# x (should have been 28 – but did 35 due to miscalculation)
    18:39 for 35 rounds – guesstimate of 14:30 for the 28 I should have done.

    “Throwback”: 145/9 MU’s/179 W

  3. I didn’t finish but got through 18 rounds in 20 minutes of:
    125 clean/155 front squat/105 bench for the first 5 rounds…then adjusted to
    125 clean/145 front squat/110 bench for 13 more.

    And 95 air squats/22 burpee pull ups/152 watts.


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