1 min to Run 200M
1 min Burpee Over-the-Box Jumps 24"/20", (touching the top of the box is required, but opening the hip is not)
1 min Wallballs (20#/14#)
1 min Rope climb (15ft climb=10pts, beginer rope climb=2pts)
Start with up to 3 people per station. Each group starts at a different station. Clock will be set to FGB. Do each exercise for 1 minute, then rotate stations when you hear the clock beep. Go through all exercises 4 times. There is no rest interval. There are no points for the run. If you finish the run in 1 min or less, you will have a full minute for burpee over-the-box jumps. If it takes you longer than a minute to complete the run, you will have less time to earn points on burpee over-the-box jumps.
Post total reps to comments.
6 comments:
hooodeedodee...that was a gasser for me.
Burpoverboxjump - 25
Wallball (10lb) (wimpmeister weight but my elbow is thanking me) - 65
Rope climb - 4 x 10pts - 40
Grand wimpster total = a whopping 130
Lesson learned....again - you miss two days you miss a lot. Plus the 3 very tasty cake donuts from Hamilton U.S. Donuts in Hamilton AL between Columbus MS and Huntsville might have something to do with it (best I've ever had).
If you are wondering Cori why after only 1 rope climb each round I stood there with my hands on my hips for the remaining 25 seconds it was a momentary lapse of spatial orientation due to interbrainial oxygen starvation....which was miraculously broken up by the beep of the clock and the words..'all right next round, get moving!'.
Bill,
I'm feeling your pain as well... I"m still dizzy from the upside down handstand thingies...
I don't even remember my scores but... I did use the 14lb wall ball for the first time!! Had to do beginner rope climbs due to wardrobe malfunction(vibrams and shin pads=no grip)
If anyone from the afternoon/evening classes reads this, can you post my scores? Thanks!
Stacey, I will try & remember to look @ your score and post it for you :-) Bill, your posts are the best!! LOL :-)
I'm with ya, Bill- this weekend's FAT FEST may do me in on this one! but, oh was it sooooooo GOOD!!!! :)
Bahaha!!!!
OUTLAW training Day 2... Holy moly!
7x3-position clean + 1 jerk (105/115/125/125/135/135/145)
Funky footwork on the jerk at 125 so I did it again with good technique. First attempt at 135 I pressed out the jerk so I did that one again, too. The cleans at 145 felt good but I pressed out the jerk. Sure am glad I made it though!
5x3 Hang Clean Pulls (clean shrugs)
165-175-185-195-205
Idk how these looked or really exactly how they should look but I got that weight moving and am sure I will be feeling that in my shoulders tomorrow.
5x3 Push Press
115/115/120/125/130x1
I had to REALLY concentrate on driving the bar straight up and not casting it out in front of me.
High Bar Back Squat
2x8@145, 2x5@160, 1x5@170
Conditioning WOD - 11:48
5-4-3-2-1
Clean and Jerks, 120#
Muscle ups
I dropped the bar after each C&J rep. MU sets were broken (3/2, 3/m/m/1, 2/m/1, 2, m/1). I was so tired by the time I got to the "WOD" that I was just happy to finish it. I am sure coach Cori will put the smack down on that time! ;)
burpeeoverboxjumps (20"): 21
wall balls (14#): 53
rope climbs (beginner): 44
total: 118
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