Workout of the Day (WOD): 25-Jul-2010
2-min Mobility: Double Lax Ball
Skill: Muscle-ups
Progression:
Kipping Pull-ups/Ring-Dips
Jumping Muscle-ups
Ring Muscle-ups
Bar Muscle-ups
For Time:
Row 2K
50 wall ball (20/14-lb)
Row 1k
30 Wall ball (20/14-lb)
Row 500 M
20 Wall Ball (20/14-lb)
Substitute: One 45-lb Sumo Deadlift High Pull for every 10-meters of rowing if rowers are occupied
Scaling Options
L1 | 80% of distance and reps, 14/10-lb med ball
L2 | 60% of distance and reps, 10/6-lb med ball
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2 Responses to “Workout of the Day (WOD): 25-Jul-2010”
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i will agree with james on yesterdays wod….top 2 most difficult workouts i have ever done…it was simply outrageous. it was this one and the 4th of july wod that have buried me. i managed to scape the wod 27:46 as rxd with a decent game plan on the burpees and just giving it hell on the double unders. as much as i would like to never to this wod again, i know that deep down, im a sucker for punishment like this
I concur with both Gino and James on this one….it was brutal. The snatches were what really killed me in the end. I got through half of the burpees at the rxd weight (65lbs) and then realized it was like emptying out a basement full of water while it was still raining and pouring in… I was getting no where fast. I dropped down to 55lbs and finished the WOD in 30 mins flat. My double unders were my saving grace!!! NEVER AGAIN!!