WOD: Mon 12.21.2015 "The Admiral"

WOD: Mon 12.21.2015 “The Admiral”

2017-03-31T16:28:53-04:00By Mel|Categories: WOD|Tags: box jump, burpee pull up, front squat|38 Comments

Beer mile crew

Rise-N-Grind at 9:30a!

WOD

“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps, 24″

Post Times to Comments.

Compare Scores HERE

Courtesy of CFNE

38 Comments

Liz P. Sun 12.20.2015 at 9:51pm

Ooh, a tiny little workout! After Saturday, every workout will feel like a walk in the park.
Andrew Pants Mon 12.21.2015 at 6:43am

First Admiral experience
18:34 rx. Such a grind!
Bill Mon 12.21.2015 at 7:04am

I think I actually really like this workout.

15:24 Rx (4:09 PR)
- Mel Mon 12.21.2015 at 7:15am
  
  holy PR!
- zdn Mon 12.21.2015 at 8:06am
  
  thats a ridiculous PR. nice work
Brett Mon 12.21.2015 at 7:11am

19:38 70# (straight sets), 20″ step ups
- Brett Mon 12.21.2015 at 8:22am
  
  By the way… love that Max – our son – is front and center for the Beer Mile picture. Family values!
Erica Mon 12.21.2015 at 7:14am

20:51 rx. Few minutes slower, but 30# heavier than last time. Hatch week 3, day 1
- Mel Mon 12.21.2015 at 7:15am
  
  whaaat?! 30# heavier??
Kathy C Mon 12.21.2015 at 7:34am

23:58, 60#, step ups 20″, (knee), JBPUs, 10/10, round 1 + 2, 5/5/5/5 last round – first time doing 60# in a WOD, last time 45# but faster
- Mel Mon 12.21.2015 at 7:35am
  
  love to see you’re squatting!!
adavass Mon 12.21.2015 at 7:43am

13:31 mod wod: 30# med ball squats/20″ jumps/GHDs
After – 100c bike
Dec – 109,480
zdn Mon 12.21.2015 at 8:07am

20:46 Rx all squat sets (10/7/3)
Pete Mon 12.21.2015 at 8:31am

20:52. 95# BS. Tough one today.
jason3366 Mon 12.21.2015 at 9:18am

15:13 rx. (4:08 pr). I feel the opposite of Bill… i think i really hate this workout
- Mel Mon 12.21.2015 at 10:56am
  
  Holy. Cow.
Willis Mon 12.21.2015 at 9:42am

19:22 Rx – First time Rx on this one. Its all about the squats.
Jim B Mon 12.21.2015 at 10:30am

17:32 Rx
Mel Mon 12.21.2015 at 10:56am

16:34 75#/20″ jumps
Susan Stein Mon 12.21.2015 at 11:05am

11:55 (Sprawlers to target, 65#)
3:35 PR with similar mods, but this time 5# heavier and jumped to 24″ instead of 20″.
- Mel Mon 12.21.2015 at 4:19pm
  
  congrats susan!!
nfitz Mon 12.21.2015 at 11:31am

24:14 RX (all jumps)
Cash out: rise n grind
Tony P Mon 12.21.2015 at 12:48pm

21:24 Rx. good god!
Michele Mon 12.21.2015 at 2:00pm

16:29rx
Big win today. I must have really hated this WOD last time cause I stopped after 2 rounds which took me 15:02.
Liz P. Mon 12.21.2015 at 2:19pm

Sweet Jesus! That was harder than Saturday! 25:13. (35#, step ups).
mikeg Mon 12.21.2015 at 3:24pm

16:37 105#, first pull ups of any kind in a month….so progress.
Eric Mon 12.21.2015 at 6:48pm

21:42 — 95#
30# more than last yr – didn’t feel too heavy and i could have done more but I was fatigued today. Happy with my form today. All sets of 12/8
David S Mon 12.21.2015 at 7:23pm

20:27 Rx
Nicole Mon 12.21.2015 at 7:38pm

19:50 85# Felt good lifting again. My wrist felt alot better. Could of gone heavier but didn’t want to over do it.
- Mel Tue 12.22.2015 at 4:35am
  
  woo hoo!
Newt Mon 12.21.2015 at 7:46pm

26:59 – SU
That was a grind…
Carly Mon 12.21.2015 at 7:53pm

17:20 75#
Dustin A Mon 12.21.2015 at 8:24pm

21:33 135# yuck!
Then I took 4 flights of stairs afterwords, and started crying about halfway up!
Sarah M Mon 12.21.2015 at 8:54pm

23:59, 85#, step ups.
Scott Mon 12.21.2015 at 9:54pm

17:36 First round 125#, last two rounds 95#. My knee wanted nothing to do with this work out.
Sarah C Tue 12.22.2015 at 10:20am

25:15 Rx. My mind was elsewhere.
Jess Tue 12.22.2015 at 4:59pm

16:52rx
btartufo Tue 04.26.2016 at 7:17pm

22:15
85# front squat – step ups