Thursday, September 25, 2008

9-25-08 WOD

An oldie but a goodie!

Machines? We don't need no stinkin' machines!



"Pick Your Poison" - A prep for Painstorm.....it's coming!

At each level pick one exercise and do the number of reps required.

For Time:

Sprint 200 M or 20 Double Unders

20 MB Clean Thrusters - or 40 Wall Balls

30 Paralette Push-Ups or 40 Burpees

Run 400 M or 40 Double Unders

5 Muscle ups or 25 Pull ups and 25 Dips

Run 600 M or 60 Double Unders

15 HSPU or 40 Shoulder Press @ 50% Body Weight

20 Pistols (10 each leg) or 30 Broad Jumps for Distance

Row 600 M or 60 Double Unders

30 Knees to Elbows or 75 Sit ups

40 Kipping Pull ups or 60 Jumping Pull-Ups

Run 400 M or 40 Double Unders

15 L-Pull ups or 25 Kipping and 25 Leg raises

Row 250M or 20 Double Unders

7 comments:

Anonymous said...

40:01

Just the "calm" before the storm

Kped said...

41:47

Dawn said...

43:xx

Steve said...

61 minutes - wow I suck. Sorry, teammates.

I will buy a jumprope this weekend and fix my double-under problem.

Elizabeth said...

steve, it isn't your fault you have to sneak up on that jump rope! at least you have those synchronized pull-ups down!

Lisa/Liz 54:07

Patrick said...

41:xx

I had a great partner on this one.

Steve said...

Haha Liz, it was fun doing pullups with you. We should do that more often.