With in 60 miutes of total time complete the following 4 challenges for total time worked.
(So if work out 1 takes 10min, 2 takes 9, 3 takes 11, 4th takes 8 total time is 38!)
Work outs can be done in ANY order.
1) Annie
50-40-30-20-10
Double Unders (if in texas, get a Fucking rope. Or do tuck jumps)
Sit Ups
2) 4 RFT
5 HSPU
10 75% Body Weight Bench Press (if in texas, do hand release push ups)
15 50% Push Press
20 Dips
3) Helen
3RFT
400M run
12 KB swing (texas buy a damn KB! or do 45# thruster)
21 Pull ups (texas, yes you guessed it, build or buy a f'n BAR!. Sub is to put oly bar on your saw horses and
do reverse rows. HA HA HA. This will suck)
4a) 100 burpees
4b) 5RFT
7 45# DB Thrusters
11 Burpees
FOR WOD 4, its a democratic society. So VOTE! The one (4a/4b) with the most will be the RX'd event.
TOTAL TIME FOR ALL 4 Challenges. Rest as long as you want in between, but from first 'go' to last 'stop' must be done in 60min or you DNF!
For some reason I really struggle with getting my comments to show on the site.
ReplyDeleteI did this last night. Everything about it was ugly. I DNF'd. Did 4b and got 1 round plus 4 thrusters. I was so wiped out by that point that the last 4 were singles dropped from over head. I love my new bumper plates.
The worst thing was the 2nd round. It totally destroyed my shoulders.