Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings
Fight Gone Furious
2 rounds of
2min Wallball (9kg 10″/6kg 9″)
30 seconds rest
2mins sdhp (35/25kg)
30 seconds rest
2mins Box jumps (24″/20″)
30 seconds rest
2mins Push press (35/25kg)
30 seconds rest
2mins Row (calories)
30 seconds rest
Stretches to finish
Oh
My
God.
Total = 342 (RD1:196, RD2: 146)
Breakdown RD1 | WB 61, SDHP 37, Box 33, PP 30, Row 35
RD2 | WB 25, SDHP 25, Box 32, PP 32, Row 32
It’s all in the breathing!
To he who created this WOD, you od realise that some of us know your real identity and you can’t hide behind the facade of youth.
Man, I struggled my way through this thing, but first Blog WOD Rx’d I’ve ever done – so at least a small triumph in itself.
Total = 299
RD1 | WB 40, SDHP 30, Box 33, PP 27, Row 34 | Total: 164
RD2 | WB 24, SDHP 22, Box 26, PP 31, Row 32 | Total: 135
Weird that AP and I both got more PP in RD2 than RD1 ?
Good work Rob…. You did awesome!
Anthony: 376
Jess:356
Mick:257
PJ: 314
That was nasty…
Thanks for posting Jess. Very nasty. I used such choice alliterative adjectives beginning with “F” to describe it myself.
PS, thanks Bill and Kat.
Nice effort kids – well done, bummer I couldn’t make the class. Look forward to being humbled when the trainers post their totals!
Would like to take another crack at that one at some stage…
@Rob: Not especially as muscle groups engaged for PP are well & truly lubed up by this stage & the weight was relatively light, coupled with the fact that in the back of your mind there’s only a 2min row left until collapse means you can dig a little deeper!
Just had an espresso to pick me back up. Not sure if my neck bend from the ring handstand has caused a little fogginess – or I am just ‘relaxing’ after that nice little wod! Either way – espresso tastes good. Good job today guys. Painful – but nice to do it RX’d.
Bill (and his twin Bill) =354*2=708
Daz & Dan = 696
Nadine & Hoodie = 641
Scott & PJ = 638
Bubbles & Chirkee = 616
Partner workout = soft option???
@Jess: Mos Def!
@Jess. Cheeky
@AP. Funny
@pj. Hope you are ok
@ Hoodie, thanks. Ring hspu great. New tripod nose, less roman
Sounds like I missed a ripper of a class.
@AP, yo have a lot to catch up on. Inverted muscle-ups, clapping chest to bar pull ups and ring handstand push ps followed by face te wall handstands. And all that was before we did the WOD.
322…. and 1 day late