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Old 02-23-2011, 02:37 PM   #1
Jim Denofa
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King Kong #2

We tried to come up with a Workout that is like the original but with different movements, here it is:
3 rounds for time of:
1 Back squat @ 160 kilos
2 Ring hand stand pushups
3 Snatches @ 85 Kilos (full squat snatch)
4 Muscle ups
My time was 7:39, I had 3 missed snatch attemps in there. I'm sure there will be some sub 5 times out there by the CrossFit robots
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Old 03-01-2011, 08:38 AM   #2
Aushion Chatman
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Re: King Kong #2

Quote:
Originally Posted by Jim Denofa View Post
We tried to come up with a Workout that is like the original but with different movements, here it is:
3 rounds for time of:
1 Back squat @ 160 kilos
2 Ring hand stand pushups
3 Snatches @ 85 Kilos (full squat snatch)
4 Muscle ups
My time was 7:39, I had 3 missed snatch attemps in there. I'm sure there will be some sub 5 times out there by the CrossFit robots
Maybe pick a differnt monster for the name...like King Ghidorah from Godzilla lore...You could have a whole series of "Monster" WODs

King Kong
Godzilla
King Ghidorah
Gigan
Megalon
Rodan
etc...
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Old 03-01-2011, 09:27 AM   #3
Sean Lind
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Re: King Kong #2

Well once I get by back squat to 160kg, I will be able to do this WOD. I have all the other elements for this WOD.

The Same thing for the Original King Kong. I have all the elements, I just need to get my DeadLift up to 455.
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Old 03-01-2011, 09:49 AM   #4
Sean Dunston
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Re: King Kong #2

Jim-
Rudy, the owner of my affiliate, came up with that WOD for one of our athletes. I love seeing people attempt it. It was meant to be brutal, and only to be completed by FREAKISH specimens. "Big O" (Matt Okonsky) who did it first, was a 6'1", 240# guy who could run a sub 6:00 mile, do a sub 3:00 Fran, pull 500#+ DL, and he could do muscle ups (at the time, not many folks his size were agile enough/strong enough to get those) - so we wanted to challenge a freak like that.

That said, I think the weight of the back squat for your WOD is way too light - bump it up to 405# (at least), and bump up the Snatch to 225#, and then you'd be in the FREAK realm for the monster series to go with King Kong.
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Old 03-01-2011, 10:45 AM   #5
Jesse Emers
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Re: King Kong #2

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Originally Posted by Sean Dunston View Post
Jim-
Rudy, the owner of my affiliate, came up with that WOD for one of our athletes. I love seeing people attempt it. It was meant to be brutal, and only to be completed by FREAKISH specimens. "Big O" (Matt Okonsky) who did it first, was a 6'1", 240# guy who could run a sub 6:00 mile, do a sub 3:00 Fran, pull 500#+ DL, and he could do muscle ups (at the time, not many folks his size were agile enough/strong enough to get those) - so we wanted to challenge a freak like that.

That said, I think the weight of the back squat for your WOD is way too light - bump it up to 405# (at least), and bump up the Snatch to 225#, and then you'd be in the FREAK realm for the monster series to go with King Kong.
I'd disagree with you on that Sean. I think his original weights are more equivalent to the King Kong difficulty. A 405 squat and 3x 225lb snatch, for 3 rounds would make a workout of an entirely different caliber. I could see you bumping up each lift by 10-15lb.
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Old 03-01-2011, 11:08 AM   #6
Greg Light
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Re: King Kong #2

I think its somewhere in the middle. 405 BS, 90KG Snatch would be just right.
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Old 03-01-2011, 11:41 AM   #7
Sean Dunston
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Re: King Kong #2


that's fine. You can disagree all you want. I gave my reasoning. 405# back squats are rather pedestrian these days - I'm a little guy, and 40 years old, and I haven't missed a 405# squat in more than 6 months. The snatch is heavy, but it is supposed to be heavy. Remember, in King Kong the clean was 250#. Could it be lower? Sure, but then it really wouldn't be a monster wod, would it? At a minimum, I'd think it should be over 200#, like 205#.
It isn't supposed to be a wod that "average" folks would even attempt.

My $.02.
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Old 03-01-2011, 12:41 PM   #8
Sean Dunston
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Re: King Kong #2

Oh my.
Just watched a video of Mikko Salo doing King Kong as a 20 min amrap.
11+ rounds. Sick.
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Old 03-01-2011, 06:26 PM   #9
Jim Denofa
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Re: King Kong #2

Yeah the weights could be a little heavier. I think 180 kg and 90 kg would be a better fit. Maybe I'll do it again this saturday at these weights. I just hope I don't miss too many snatches, my best is only 100 kilos.
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Old 03-01-2011, 08:12 PM   #10
Jay Rhodes
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Re: King Kong #2

I may give this a go soon....
355 Back squat would be fine, not ready for a 405 yet.
185 snatch should be okay....third round might get a little dicey.
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