Wednesday 6/12/2013 WOD
Warmup:
3 sets:
6-8 x Wall Ball
6-8 x SDHP
6-8 x Box Jump
6-8 x Push Press
6-8 x Calories
Determine weights used for workout.
Training:
“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20/14 pound ball, 10 ft target
Sumo deadlift high-pull (75/55)
Box Jump (20″ box)
Push-press (75/55)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Scaling:
There will be 3 stations set up, choose appropriately based on weakest movement:
1.Men’s RX’d: 75# barbells, 20# med ball, 20″ box
2. Women’s RX’d/Men’s Scaled: 55# barbells, 14# med ball, 20″ box
3. Women’s Scaled: 40# barbells, 10# med ball, 18″ box (box height can be scaled accordingly
4. exclude SDHP
Post score to comment box
2013 06 11
Muhahaha this is going to be terrible. How about some strategically placed puke buckets?
30 RX
This was a mental game for me…need some work in that department
I’d like to try this one again at some point..in the far, far future
This workout is ALL mental! Its def humbling. You did great,its not easy by any means. Next time in the far future you will get a chance to crush it again! 🙂
38 RX
Tips for PM – try not to end on wall balls. Your arms will be shot and after 4 other sweating people, it will be like catching a greased watermelon.
Hahaha nice comparison.
Another tip: really push through the first round when you’re tired…on a few of them, I think I could have pushed through for another rep or two…would have set the standard for the rest of them
30 RX for me….I think they only place I left something on the table was the wall balls (my first station).
Jeff – 38? Wow! No wonder you were crawling on the ground in circles afterwards.