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Old 03-12-2006, 01:25 PM   #1
George Brothers
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there was a topic in fitness several weeks ago about top ten wods.

here is another that i did today that i got off the fitness conduit that i think should be top ten:

11 x 21

1 Circuit for time:

21 Swings (55/35)
21 Pull-ups
21 Swings (55/35)
21 Burpees
21 Swings (55/35)
21 Box Jumps
21 Swings (55/35)
21 Wall Ball
21 Swings (55/35)
21 Sumo Deadlift High Pull
21 Swings (55/35)

the (55/35) is the male/female weight for the db/kb.
not sure what wt the sdhp should be, i just used the 1.5 pd kb.
thanks to Michael Rutherford who runs the fitness conduit blog.
i periodically inject his wods into the regular xfit wods and they never fail to humble me.

george
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Old 03-12-2006, 03:18 PM   #2
Lynne Pitts
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Moving to the WOD section.
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Old 03-14-2006, 07:17 PM   #3
Dan Snyder
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George, I did a variation of this today. I too have often been humbled by Michael Rutherford's workouts. I subbed some sandbag stuff because I just made them today and wanted to break 'em in (they just about broke me). 24 minutes. ooof

“The Palindrome of Pain” = 12x21
21 KB Swings @ 24kg
21 Pull-ups
21 KB Swings @ 24kg
21 Burpees
21 KB Swings @ 24kg
21 Sandbag Shouldering @ 80lbs
21 KB Swings @ 24kg
21 Wall Ball
21 KB Swings @ 24kg
21 Sandbag Get-ups @ 50lbs
21 KB Swings @ 24kg
21 Pull-ups


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Old 03-15-2006, 07:28 PM   #4
George Brothers
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i have 2 sandbags.
one i made from the excess sand left in the sand tube i bought to make my homemade wall ball. i estimate it is about 40lbs. i duct taped it with an entire roll. it looks like a grey little torpedo. i use it to warm up with, shoulder it, press it, squat it, do some log pt type stuff with it.
my other sandbag i just got at home depot. it is from quikcrete. the bag is pretty tough and does not seem like it will tear. plus it is a long tube and lays across my shoulders very nice. it is 65lbs or so. i do stepups, run around the basement with it, walk the stairs, squats.

another gut check workout that i did today:
row (kcal)
swings, 1.5 pd kb
thrusters, 75lbs
burpees
slam ball
21, 18, 15, 12

got this from the mike's gym site, modification of 2 of his posted xfit workouts. the original calls for wall ball and squat pulls, no slams. that would have ended me.
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Old 03-18-2006, 02:50 PM   #5
Jacob Tsypkin
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Just did the first workout in 19:24. Details posted in my workout log if anyone wants to see them.
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