4-16-08 WOD - Painstorm Day 1

Who's to blame for the idea of Painstorm this week? BillRod - aka "Game Time"! Don't get too mad. He does live in Iowa after all.


"Pick Your Poison"

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

20 Clapping Push-ups or 40 Burpees

Run 400 M or 40 Double Unders

10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)

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

15 Clapping (aka flying) Pull ups or 40 Kipping Pull ups

Run 400 M or 40 Double Unders

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

20 Floor Wipers or 50 Hanging knee tucks

Row 250M or 20 Double Unders

30 185lbs. Snatch Grip Deadlift or 45 185lbs. Clean Grip (Standard) Deadlift (115#women)

Farmer's Walk 50M or Bear Walk 100M