November 4

Comments (3) | |
Happy Birthday to Lisa A!

She didn't know what workout to do, so her only request was, "Something to make us all wanna puke." Lisa, I don't know if you will want to puke after this one, but I'm sure you'll be quite a bit wasted.

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WOD
Courtesy of OPT The Legend (Optimum Performance Training)

A. Perform 22 Burpees in 60 sec.
(Must jump AT LEAST 6" in air to be counted for rep.)
If you complete, you have 3 minutes rest before B; if you do not complete, you have 1 min rest before B.

B. Perform 40 Box Jumps in 60 sec.
(All males jump to 24". Ladies jump to 18")
If you complete, you have 3 minutes rest before C; if you do not complete, you have 1 min of rest before C.

C. Perform 45 Squats in 60 sec.
(Everyone - hip crease below knee.)
if you complete, you have 3 minutes rest before D; if you do not complete this, have 1 min of rest before D.

D. Perform 150 Single-unders in 60 sec.
If you complete, you have 3 minutes rest before E; if you do not complete, you have 1 min of rest before E.

E. Perform 40 Jumping Pull-ups in 60 sec.
If you complete, you have 3 minutes rest before F; if you do not complete, you have 1 minute of rest before F.

F. Perform an average of 14 Sit-ups (anchored) on a Tabata protocol for 8 sets.
If you complete, you have 3 minutes rest before G; if you do not complete, you have 1 minute of rest before G.

G. Perform 50 Knee To Elbows in 3 minutes
(Unbroken. Hands remain on bar. Feet cannot touch ground.)
If you can complete, you have passed, congrats; if you cannot, you have to perform 150 KTE for time to finish including reps you have already completed within the 4 minutes; ensure you time the entire 150.

Here's the deal:
If you completed 5 out of 7 challenges, you passed this "special Birthday WOD" and you're done for the day. Stretch. Hydrate. Attack some post-workout nutrition and get some much-needed rest.

If you DID NOT complete 5 of 7 challenges, your penalty is a 1-mile timed run (Men under 10-min/Ladies under 13-min).

| Posted November 3, 2009 7:00 PM

3 Comments

Joe said:

This looks fun as hell!

November 3, 2009 11:51 PM
Fetsko said:

I cant wait to finish this and submit my experience to fmylife.com

November 4, 2009 1:46 AM
Jim said:

Lisa is a CFing Monster!
Happy Birthday Lisa! Thanks for the bananas.

And this was F-N Riot. Very Tough.
Good luck afternooners.

November 4, 2009 3:39 PM

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