Mop the deck?

14
Jan

Mop the deck?

AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats

What is a floor wiper?

[youtube=http://www.youtube.com/watch?v=qBtnJmV1JR0]

30 Responses

  1. Kevin

    Man, Jamie rocked it this morning. Strong back squats and his first time doing doubles for the whole workout! CRAZY!!

    I worked on my back squats with him.
    135×5
    185×5
    215×5
    235×5
    250×5 (pr for reps!)

    Then I tried the workout that was posted on the main site.

    Three rounds for time of:
    Walk on hands, 100 feet (3 lengths of the gym)
    Hold handstand against wall for 2 minutes
    15 Handstand push-ups (green and yellow band)

    24 minutes flat

    Wrist, shoulders, back…ouch!!!

  2. Jamie

    CFWU x 3

    Strength – Back Squat
    5-5-5-4-5
    135-155-175-185-185

    WOD – AMRAP in 12mins of:
    10 Floor Wipers – 75lbs
    15 Double Unders – First time in a workout!
    20 Squats

    4 Rounds plus 3 Floor Wipes

    Kevin, thanks for working out with me this morning!

    I hate to say it, but I think the floor wipes should be added to our warm up. My mid section is burning already.

  3. Guy

    Warm up x3

    strength
    Push Jerk
    1×95
    1×115
    1×125
    1×135
    1×145

    WOD AMRAP in 12 minutes
    10 floor wipers(95lbs)
    15 double unders (first time in a work out)
    20 squats

    3 rounds + 10 floor wipers & 13 doubles unders

    I stangely enjoy this work out.
    I have to work on those double unders.

  4. Patrick

    Backsquat 3-3-3-3-3
    95-135-155-165-165 (working on form)

    WOD AMRAP in 12 minutes
    10 floor wipers(95lbs)
    15 double unders (counted all DU attempts)
    20 squats

    6 rounds flat

  5. Jeff

    Great night and a fun WOD!

    Attempted max Shoulder Press cause I have a goal of 145lbs by Jan 31st.
    Got 140lbs!!! 🙂

    Push Jerk x 3
    115-125-135-145-155 (PR for reps)

    WOD: AMRAP in 12 min…
    10 Floor Wipers(95#)
    15 DUs
    20 Squats

    5 rounds + 6.5 wipers

    The DUs went great for me but Pat, I’m not as fast as you on squats. Great result!
    MC you were flying tonight! Great job to everyone! …You too Pierre.

  6. MC

    Warmup x3

    I arrived to late for the for the strength.

    WOD: AMRAP in 12 min:
    10 floor wiper #65
    15 DU
    20 Squats

    6 rounds+5 wipers
    I am SO exciting about my double under!! I even got 14 in row PR!! After a year an a half…let just say IT’S ABOUT TIME!!!

    Thanks Jeff!! You kept me working hard because I know you weren’t that far!!! 🙂

  7. Kevin

    Did some squat cleans with Pierre tonight.

    95×3
    135×3
    155×3
    175×3
    195×2 (pr for reps)

    Nice job on the handstand workout buddy!

    Great job to all those who tackled double unders tonight! Keep trying them in workouts and you’ll get them eventually. Just look at MC’s PR tonight!

  8. Owen

    Warm up X 3

    Strength Front Squat 1-1-1-1-1
    75-95-115-125 PR-135 PR
    AMRAP 12min
    10 Floor wipes with 95#
    45 skip
    20 squat

    5 sets + 10squat

  9. Steph F.

    Warm up x 3

    overhead squat 1-1-1-1 : 10-15-35-45
    AMRAP in 12 min
    10 floor wipers #45
    15 DU
    20 squat

    3 sets + 10 fw + 3 DU
    Tried hard on those double unders! I did one!
    GOOD job today MC! 🙂

  10. Pierre

    Clean – 3RM –> 95-135-155-175-190(PR for reps)

    Did that crazy “Cirque Du Soleil” WOD….. I wasn’t really looking forward to that! But thanks Kevin for doing it this morning, that gave me a kick in the butt! I had to tackle my big weakness….HSPU.

    3 rounds for time of:
    Walk on hands, 100 feet (3 lengths of the gym)
    Hold handstand against wall for 2 minutes
    15 Handstand push-ups (green and yellow band)

    Time: 27:41

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