For time:
100 Pull-ups
100 Kettlebell swings, 1.5 pood
100 Double-unders
100 Overhead squats, 95 pounds
Post time to comments.
Movement standards (3:59min)
Dave Castro explains the Individual standards for Regional Workout 4, the Pull-up, Kettlebell swing, Double-under, Overhead squat chipper.
Big Dawgs
ReplyDeleteas Rx’d
Women - 1pood/65#‘s
Pack:
For time:
75 Pull-ups
50 Kettlebell swings, 1.5pood
75 Double-unders
50 Overhead squats, 95 pounds
or
For time:
75 Pull-ups
75 Kettlebell swings, 1pood
75 Double-unders
75 Overhead squats, 65 pound
Women - 26lbs/35-45
Puppies:
For time:
30-50 Pull-ups (Beginner or assisted okay)
30 Kettlebell swings, 8-12kg
30-50 Double-unders
30-50 Overhead squats, pvc-25#
Scaled WOD courtesy of BrandX.
This is Mitch's farewell WOD to all of us. He loves us TTTHHHIIIISSSS much! haha.
ReplyDeletethanks mitch! 'preciate it!
ReplyDeleteholy crap. and I was hoping to make it today and this is what I come back to. ouch
ReplyDeleteFYI - Top 10 men and women at Regional did this in less than 20 minutes.
ReplyDeleteScratch that! I was looking at the "chipper" times.
ReplyDeleteTop WOD4 times were less than 30 minutes. Whew!
28:54 rx
ReplyDeleteI am SO happy I was sub-30! that was the HARDEST workout....
26:30rx
ReplyDelete33:38 (I think)-65# OHS
ReplyDeleteawesome wod so sweet Z 25:51 rx, eric was 29:51 rx, adam was 27:10 at 1 pood and 65 lb
ReplyDeletebeen taking progenex for 3 weeks and have never had better results this stuff has me ready to go the next day no question havent been sore at all!!! Z
ReplyDelete41:14 rx
ReplyDeletethat was from the devil!
wish i could say i was sub 30...but yeah, i was too worried about my ripping HANDS!
Yeah, Z, I've been taking post WOD recovery for a few months, definitely helps. So does lots of stretching. Haha.
ReplyDeleteGreat times everyone! That's a killer workout.
other good recovery things:
ReplyDeletesweet potato with some protein! :)