Today I will post a Test WOD, it is only a test. Move through this test at an ALMOST fast pace. Try to complete it as close to how it is posted as possible. You will need sidewalk chalk, a marker, or a pen and paper. There are a total of 20 Thusters and 20 C2B Pull Ups in the Test WOD. If you think this will destroy you for the WOD...Do Not do it
Much more strategy to post tomorrow...maybe. I will not be at the gym until late tomorrow. Good luck OKC BHT, with a good plan we will crush this WOD...You will Crush this WOD...I will gently encourage.
P.S Get 13.5 right the first time, a second try at this WOD may help to introduce you to Pukie's mean backwoods serial killer cousin...Rhabdo. Rhabdo looks like Tales from the Crypt but punches like Drago and Brock Lesnar's illegitimate creature child.
Embrace the test...Avoid Team Rhabdo |
Test WOD
Row 750 meters...Fast
Rest 15 seconds
Start Clock
Round 1
10 Thrusters (100/65)
Record time and Rest a strict 5 seconds
Round 2
5 C2B Pull ups
Rest a strict 5 seconds
5 C2B Pull ups
Record time and Rest a strict 5 seconds
Round 3
5 Thrusters (100/65)
Rest a strict 5 seconds
5 Thrusters (100/65)
Record time and Rest a strict 5 seconds
Round 4
4 C2B Pull ups
Rest a strict 4 seconds
3 C2B Pull ups
Rest a strict 4 seconds
3 C2B Pull ups
Record time
3 rds for time:
ReplyDelete12 Weighted Back Extensions holding 20# DB behind neck
12 Ball Slams w/40# ball
12 Alternating Bent Over DB Rows 55# DB's (6L+6R)
5:19
Still doing what I can...