- Warm Up -
Deck Squat introduction, then:
4 x 200m run
Burgener Warmup (45,55,65,75)
- Work -
One time through, top to bottom, one minute at each station of:
Double Unders
95lb Thrusters
Situps
95lb OHS
Lunges
95lb SDHP
Air Squats
95lb Pushpress
Pushups
95lb Front Squats
Pullups
95lb Hang Power Clean
Box Jumps @ 24"
95lb Hang Power Snatch
Burpees
Partner up. One player judges and counts while the other works. One minute at each station, switch fast, and then rest / count while your partner goes. 15 minutes of work + 15 minutes of rest, 30 minutes total.
Total of reps at all stations equals score
Love it.
ReplyDeleteThanks man, it's kind of a cross between a recent 324 wod, fgb, and yours from yesterday. I'm nervous, 1 minute of work is just short enought to go hard the whole time and 1 minute rest should be just enough to be ready for the next one.
ReplyDeleteWe had to change the order a little. Revised order below with highest reps per movement.
ReplyDeleteTotal Scores:
as rx'd:
Clint - 366
Worlock - 358
Trickle - 328
Beastmaster - 317
Andy - 233
@ 45lbs:
Joy - 274
Becca - 226
DU - 37 - Trickle
Thrusters - 20 - Clint
Situps - 50 - Clint
OHS - 16 - Trickl
Lunges - 39 - Beastmaster
SDHP - 30 - Worlock
Squats - 44 - Worlock
Pushpress - 27 - Worlock
*Front Squats - 23 - Beastmaster
*Pushups - 35 - Clint
*Burpees - 13 - Worlock
HPC - 25 - Worlock
Box - 25 - Worlock
HPS - 15 - Worlock
*Pullups - 22 - Clint
That was a pretty good one.
One of the best workouts for me in a while, I fell coming up the stairs at work 3 times this morning so I know for a fact that my muscles are fatigued.
ReplyDelete