WOD
"EVA"
5 rounds for time of:
800 meter run
30 Kettle Bell Swings, 2/1.5 pood
30 Pull-ups
There is a 40 minute cut-off for this workout. Be on time as classes will start immediately and warm-ups will be quick.
Scale reps and load where necessary. Be ready for Joe and I to properly scale this workout for you. We know most of everyone's abilities and fitness levels and so we will prescribe what we determine is safe in terms of kettle bell weight and/or kettle bell/pull-up reps. The run may be shortened for you as well.
Even though this goes against everything I believe in, it is a must in order to truly address broad time and modal domains.
Don't forget to address those calluses. File them down but don't remove them. Try to use as little chalk as possible and keep your reps under control as well.
Post time to comments.
School of Hard Knocks.
kinda glad to miss this, but then again i feel kinda left out.
BrandonB
The workout sucked. I scaled to:
800m
20 KB swings (1.5pood)
20 pullups
...just finished under the wire at 39:23. I think the only CF WOD I've done that was longer was a Run-Angie-Run. But what a WOD!
Welcome to the visitors! Welcome to the new guys, pushing through it and giving it your all after just a couple of classes!
Uhhhhh..... what does Rhabdo feel like?
THis one is really fun and I hope everyone enjoys it as much as I did. I did four rounds and that was enough for me. I did four scaled rounds actually.
The run was not suprising bad, as usual the pulls up f**kd me up. GOd I hate those things.
Be good
Donohoe out
PS Angie your a real asskicker to finish rx with time to spare.
30 pullups 2 go...DAMMIT!!!!...i realy wanted to finish this 1 but after heavy squat yesterday my back is fried...back started cramping into the 2nd rnd of swings so from that point forward i could only get 10-15 out at a time & it slowed me down in everything else...this was also my 1st long run wod with my new vibram 5-fingers, feet feel little like ground hamburger now but during the wod they felt prety good, can definitely tell how it corrects bad run tech (heel striking, etc.)...i'd like to try this wod again with some rest, think i can do alot better
Awesome to see such a huge 6am 4 a tuf wod!!! way 2 work!!!
On the positive side, if I can survive 40 minutes of that hell, my PT test next week will be nothing! Thanks for pushing me 6AMers!
Made the mistake of going Rx'd even though my diet has been shit since California. Made it half way through round 4 when time was called. Definitely should have scaled. On a positive note my hands did not rip! Good work to everyone at 4:30.
Did #1 (800, 20, 20). Finished 4 rounds & the run of Round 5 when time was called. I was so close. Hand ripped on round 4 but thank goodness it wasn't deep. Way to push 6:30. It was a tough one!
This week has been fun times so far! Can't wait to see what tomorrow brings!
And thank you 4:30 peeps! I feel like we all encouraged and pushed each other through this! From the pats on the back, to the "You can DOOO it!", and all the cheering on... we all make a pretty darn good team of badass motha-F******s! yayayaya! :)
Ripped my hand. I wanted it bad.
I thought that i would be able to do this. I tried really hard but i just couldnt do it in the time limit. I feel like poo after this one. i stayed for like 30 min after the wod cus i just couldn't function.
This was so hard. Im def destroyed from the wod. I dont know why it was so hard for me i just couldnt push myself any faster. Need to get more tough mentally i guess.
Great job everyone else!! hopefully see yall tomorrow :-)
Rx'd 37:28
Everyone at 6 this morning did great! And it seems like that hard work continued all day.
Surprisingly, though, I was winded after this WOD but not destroyed. Usually I can barely breathe and I feel a bit foggy for the first 5 minutes or so after the WOD. I could definitely tell that because this workout was so long I couldn't maintain any kind of high intensity. I'm not a fan, short and brutal, that's how I like 'em!