"Highway to Hell"
:30 :45 :60 :45 :30
Box Jumps (20")
Deadlift (135/95#)
Mountain Climbers
Medicine Ball Cleans (20/14#)
Airdyne
You will spend 30 seconds rotating through each station. Once you have completed each exercise, you will spend 45 seconds rotating through each station. Once you have completed each exercise, you will spend 60 seconds rotating through each station. Once you have completed each exercise, you will spend 45 seconds rotating through each station. Once you have completed each exercise, you will spend 30 seconds rotating through each station.
Coaches Note:
Score will be the total number of reps box jumps, dead-lifts and medicine ball cleans. This does NOT give you permission to "dog it" during the mountain climbers and Airdyne...FULL intensity is expected. There is NO rest between rounds.
Video:
Coaches Note:
Score will be the total number of reps box jumps, dead-lifts and medicine ball cleans. This does NOT give you permission to "dog it" during the mountain climbers and Airdyne...FULL intensity is expected. There is NO rest between rounds.
Video:
Quote:
"An ounce of performance is worth pounds of promises"
--Mae West
Results:
Kiesha 126
King 192
Pete 214
Kegs 108
Kathleen 137
Ellie 171
Kim 152
Rinat 242
Jim C. 214
Jonathan 176
Diane 167 Mens
Fugo 147 13'/#75
Mrs. P 135 13'
Barb 159
Gavin 136
Bridget 135
BJ 247
Seshu 144 step ups
Riley 156 Rx
Smizzy 154 Rx
Heather 221 17"SU
Dianne 124 17"SU
Tim 142
Patrick 206
Dave 183
Mike P 275
Tidmore 224
Roni 220
Klutch 202
Derreck 168
Cris :-)
Mark 187
Al 200
Oleg 224
Jen S 190
Conn 154
Borden 149
Jill 119
Erika 154
Jess S 131
Greg 150
Deedee 191
Pablo 111
Miranda 151
Jack 163
Stephanie 137
WW 156 scale
Ryan 216
Kyle 237
Megs 202
Kate 257
Joy 152 scale
Alison 198
Justin R 156
Bre 123
Results:
Kiesha 126
King 192
Pete 214
Kegs 108
Kathleen 137
Ellie 171
Kim 152
Rinat 242
Jim C. 214
Jonathan 176
Diane 167 Mens
Fugo 147 13'/#75
Mrs. P 135 13'
Barb 159
Gavin 136
Bridget 135
BJ 247
Seshu 144 step ups
Riley 156 Rx
Smizzy 154 Rx
Heather 221 17"SU
Dianne 124 17"SU
Tim 142
Patrick 206
Dave 183
Mike P 275
Tidmore 224
Roni 220
Klutch 202
Derreck 168
Cris :-)
Mark 187
Al 200
Oleg 224
Jen S 190
Conn 154
Borden 149
Jill 119
Erika 154
Jess S 131
Greg 150
Deedee 191
Pablo 111
Miranda 151
Jack 163
Stephanie 137
WW 156 scale
Ryan 216
Kyle 237
Megs 202
Kate 257
Joy 152 scale
Alison 198
Justin R 156
Bre 123
12 comments:
6am
Kiesha 126
King 192
Pete 214
Kegs 108
Kathleen 137
Ellie 171
Kim 152
Great job this morning guys! Way to keep moving through the stations, and push hard. I thought I'd see some slackers on the mountain climbers...not the 6am crew, good stuff!!
I am offering up my iPhone for this WOD - I have the complete works of The AC/DC on it.
See you filthy animals at 5:30.
Rinat 242
Jim C. 214
Jonathan 176
Diane 167 Mens
Fugo 147 13'/#75
Mrs. P 135 13'
Barb 159
Good Job guys, I have a headache from all the counting and timing.
-Paul
30s
:30 1:00 1:30 2:00 2:30
45s
3:15 4:00 4:45 5:30 6:15
1:00s
7:15 8:15 9:15 10:15 11:15
45s
12:00 12:45 13:30 14:15 15:00
30s
15:30 16:00 16:30 17:00 17:30
Time
18:00
Thanks Friend.
Keith, I say this out of love... that is wrong...but its all good, when coaching just look at the clock the math is easy.
Workout ends at 17:30 brah...Your list shows end times...17:30 is the end, no need for the 18:00.
Vinny
I wanted everyone to work at 1 extra station
Hey guys we had a good group at nutrition fundis last night and someone brought up the question of salt. I saw this today on Marks Daily Apple and thought I'd share.
http://www.marksdailyapple.com/salt-what-is-it-good-for/
Hey guys we had a good group at nutrition fundis last night and someone brought up the question of salt. I saw this today on Marks Daily Apple and thought I'd share.
http://www.marksdailyapple.com/salt-what-is-it-good-for/
7:30pm
Gavin 136
Bridget 135
BJ 247
Seshu 144 step ups
12noon
Riley 156 Rx
Smizzy 154 Rx
Heather 221 17"SU
Dianne 124 17"SU
5:30
Tim 142
Patrick 206
Dave 183
Mike P 275
Tidmore 224
Roni 220
Klutch 202
Derreck 168
Cris :-)
Mark 187
6:30
Al 200
Oleg 224
Jen S 190
Conn 154
Borden 149
Jill 119
Erika 154
Jess S 131
Greg 150
Deedee 191
Pablo 111
Miranda 151
Jack 163
Stephanie 137
sounds like mountain climbers and medball cleans were your favorites. Let it be known that the 5:30 and 6:30 went HARD on the climbers and airdyne!
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