In this workout you move from each of five stations after a minute of max effort. This is a five-minute round. Rest one-minute between rounds.
Perform 3 rounds with one minute of max effort at each of the following stations:
- Wall-ball: 20#, 10 ft target (Reps)
- Sumo deadlift high-pull: 75# (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75# (Reps)
- Row: (Calories)
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, except on the rower where each calorie is one point.
Good to see a group tackle this WOD together and push each other on. This one in particular is not one you want to do alone. Congrats to Travis for completing his first fully RX’d WOD! And a benchmark at that!
We are piloting beyondthewhiteboard.com for the gym. What is it? Well read here in a previous post for a little more background. Basically this is a web-based resource that will allow you to enter your WOD results (benchmark/hero WOD’s, main site, max loads/efforts or you can even create them). Here is the cool part. You can create your own login, “join” our gym on the site to post your results and see what other members are doing for their WOD’s. It allows you to track frequency, power output, diet, weigh-ins, set goals and targets, and a host of other useful training data.
What’s even cooler is depending on the feedback we get from you all, we can create and add the daily WOD we do here in SnoRidge CF to the beyondthewhiteboard site every day to allow you to enter your results each time your work out. Then later you can see if anyone else did the same and see how they did. Best of all if you don’t wish to share you can “hide” your results from public view. You will still need to keep a notebook here though. Think of the notebook as your back-up feature.
Check it out and post to comments if you are interested in it or if you created an account. The site is currently free so why not? Remember if you aren’t measuring performance then you aren’t training.