Black/Blue/Grey WODs
“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, 10 ft target. (Reps) (20/14) (14/10) (10/6)
Sumo deadlift high-pull (Reps) (75/55) (55/35) (35/25)
Box Jump (Reps) (20″) (12″) (8″)
Push-press (Reps) (75/55) (55/35) (35/25)
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.
Post score to comments.
October “Cool†Board
***Make some goals for yourself for October
– Â Team 515 – Won the Life AsRx Chicago Competition!!!
– Â Chelsea – 1st Kipping Pull Up!
-Â Billy – 101 Consecutive Double Unders
-Â Travis – 5 Consecutive Muscle Ups
– Â Tracy – Erica’s BDay WOD as Rx’d
– Â Jim – 52 Consecutive Double Unders
– Â Travis – 1st Bar Muscle Up
– Â Taylor – 1st Kipping Pull Up!
-Â Jim – 1st Kipping HSPU
– Â Fred – Â 1st Handstand
– Â John – 475# Deadlift
– Â Lindsay – Sub 6 Minute Mile
– Â Lance – Sub 6 Minute Mile
– Â Annette – 7:20 Mile
– Â Jodi – 8 Minute Mile
– Â Janet – 165# Deadlift
– Â Bobby – ULTIMATE ATHLETE (4:43 mile & 445# DL)!
– Â Lance – ULTIMATE ATHLETE (5:54 mile & 560# DL)!
– Â Justin – 395# Deadlift
– Â Leann – 1st Kipping Pull Ups!!!
– Â Brian King – 1st Muscle Up!
– Â Ross – King Kong!
– Â Chauncey – HAS A HEART BEAT!!!
– Â Annette – 100# Power Clean (75% of BW)
11 Responses to 10/27/11