CrossFit East Bay WOD @ GWPC 090716
WolverAndy and Doron Bromance
WOD 090716
In this workout you move from each of eight stations after three minutes. The stations are:
squat cleans (100/155 lb.)
toes to bar
box jumps (20/24 inches)
muscle-ups
Single-Arm Push-Press 1.5P/1.0P
double-unders
thrusters (95/135 lb.)
pull-ups (chin over bar)
burpees
walking lunge steps with 45/25 lb. plate overhead
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
You must perform at least 15 of each exercise to qualify except: 10 muscle-ups for men, 5 muscle-ups for women.
There will be scaled versions and/or heats available for all levels of ability.
Post number of reps completed to comments.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Scaling for muscle-ups? Jumping?
Daniel, "In the spirit of the games" you will spend three minutes at this station desperately trying to do a muscle up while you imagine thousands of spectators watching you fail over and over again. This is part of the new "Crossfit mindfullness" that Max will be introducing to this year's training.
No scaling. If you cannot do a movement you will do as many burpees as possible.
Or, alternately, as Bill has pointed out, you may spend 3 minutes attempting to do the movement.
These two are so in love, it's ridiculous.
Max - Isn't it time for a track workout?
Indeed it is. Track time!
Daniel - note change of heart in WOD.
Ouch. That's the one-word summary of this WOD. My 'score' was 255.
190, scaled thrusters and cleans
I'm not on terribly good terms with my legs at the moment.