100325 Thursday “Springs”

Strength/Skill: Power clean


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds. The stations are:

  1. 10m Shuttle sprint (Out and back is 1 point)
  2. Kettlebell sumo deadlift high-pull: (53/35lbs)
  3. Single arm kettlebell squat clean (53/35lbs)
  4. Push-ups
  5. GHD sit-ups

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the shuttle run where down and back is one point.

Please remember to wear Red on Fridays for Project Red Shirt!

12 thoughts on “100325 Thursday “Springs”

  1. Shanna Post author

    Sorry for the confusion. I copied and pasted the instructions from the work-out Fight Gone Bad which uses the same outline only different exercises. Obviously with rowing being one of those exercises. My bad for not proof-reading.

    Thanks for waking me up!

  2. ChrisG

    Watauga Gorge man… 40 person mass start, should be pretty crazy! It’s Saturday at 2 pm if you want to come check it out. Hope you guys had a good one today.

  3. M3

    oh, a boat race? on the gorge? where the hell are you supposed to view the race from? put in still at the low water bridge? take out at the lake? i got a story about the lake take out from the 1 time I did the Gorge but I won’t bore people with it here.

  4. Shanna Post author

    Name Points Kettlebell wght GHD Y/N? Power Clean
    Daniel Sm. 238 Rx’d @ 53lbs Y 5x168lbs
    Red 251 35/25lbs N 5x119lbs
    KK 247 45lbs Y 2x5x155lbs PR!
    Rustan 214 Rx’d @ 53lbs Y 5x140lbs
    Steven 245 35lbs 1-Y,2-N 3x125lbs
    Daniel T. 205 53lbs 1-Y, 2-N 5x135lbs
    Maggie 207 26lbs K2E 1x119lbs
    Jen S. 243 26/10lbs N 1x75lbs
    J$ 221 20lbs 1-Y, 2-N 3x105lbs, 1x115lbs
    Tony 194 53/25lbs 1-Y, 2-N 3x85lbs
    Sparkles 188 Rx’d @ 53lbs Y 2x145lbs PR!
    Anne 209 Rx’d @ 35lbs Y 1x134lbs PR!
    Shanna 241 Rx’d @ 35lbs Y 1x134lbs
    M3 271 53lbs, row for kcals, N 1x155lbs “killing the donkey”
    Brian 176 44lbs Y 1x150lbs PR!
    Elin 216 Rx’d @ 35lbs Y 2x135lbs
    Eliz Hake 250 35lbs/26lbs Y
    Katie 211 Rx’d @ 35lbs Y


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