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WOD – Wednesday, July 14, 2010


WOD – Wednesday, July 14, 2010


Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Scaled Level 2:
Three rounds for time of:
800M Run
5 Muscle-ups (sub 10 muscle up progressions)
60 Squats
(Run and squat w/ vest optional)

Scaled Level 1:
Three rounds for time of:
400M Run
5 Muscle-up progressions
35 Squats

Rob Orlando 24:19. Post time to comments.

Sub 3 pull-ups and 3 ring dips for each muscle-up.  For the 1K run,  run 800m then to the 100m mark and back to the gym.

TIME CUTOFF FOR ALL NON – RX ATHLETES = 35 Minutes.  Choose subs appropriately, and push yourself hard to get as much done in the RX time.  This is being imposed because many main site WOD’s are taking over 35 minutes, which causes a pacing that does not allow for the CF experience to occur.

These WOD’s are not designed to be for everyone, they are designed to test the elitely fit in sub 30 minutes.  Therefore, in order to train the appropriate metabolic pathways, we need to impose time cutoffs.  Expect to see more of these.  Though we will NOT impose a time cutoff for a Named WOD if you are doing it RX.  Work Hard, this isn’t spin class.

Anthony on his way to 17 rounds.

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