WOD 10/12/15
8 Minutes of Scap/Lat/Ankles (click links for details)
A- WU- 800M Run (Let how you feel dictate the pace)
20 WallFacing Prisoner Squats
5 WallWalk (nose and toes to the wall/3 second hold each)
B- EMOM for 21 Minutes:
Minute 1: 7-10 HSPU
Minute 2: 6-10 K2E
Minute 3: Row (12/15 Calories)
Notes: 7 Rounds each/7-10 and 6-10= you choose #/(12/15 Cal)= 12 cal for females/15 cal for males.
C- Death By Ladder of: 30 Double Unders/4 Burpee/30 DU/6 Burpee/30 DU/8 Burpee
Notes: Continue in this fashion until you are no longer to complete # of reps in 1 Minute/For DU scale to challenging but appropriate #.
Post your scores to the Whiteboard.
I’m not sure if you guys did or did not but wodapalooza challenge 4 “dirty 30 chipper” begins with the athlete standing behind the rower.
Well that’s interesting…
Anyone doing this tonight? I’m planning on it at 6:00. See you there!
Also… 60 minutes penalty seems a little excessive. I get what they’re going for here, but still.
“If an athlete cannot complete toes to bar and is in the intermediate/scaled division, they have the option to complete ‘knees-to-midline.’
Those choosing to do so, must add a 60 minute penalty to your time. For example, if the workout takes you 22:37 + 60:00 = 82:37.”
to ensure that no one who does knee raises beats a person that does toes to bar. your better off fighting for those toes to bar unless you can’t get them at all.
Are any of the athletes that did this yesterday, and did not start behind the rower going to redo it?
also for those who didn’t start standing behind the rower this adds at least 5 seconds to your time. not a big difference but this could mess some people up.
If I’m still close to the top 60 tomorrow I will redo wod 3 to get those 200 reps I know I can get.
Yeah – NO Jack Im not doing it again.. NO way, but i will be more careful to follow instructions next time.
Don’t forget to enter your scores before tomorrow night
A) 800M Run/20 Wall Facing Prisoner Squat/5 WallWalk
B) Wodapalooza #4 – 17:45
C) Recovery from above
D) Farmer Carry 100’ Max – 165 UB / 185 in 50′ pieces
E) Weighted Plank – 3 Rounds (25Kg); 1 in on/1min off