Yet another of the Painstorm workouts, in honor of our buddy Jason who's coming to join us today, fresh from a tour in Iraq and a Crossfit Level 1 cert seminar in Texas. Today's punishment is a quick little hopper WOD:
PAINSTORM IX
- .25mi run
- 10 Muscle ups
- 20 HSPU's
- 30 OHS Oly Bar
- 40 Pull ups
- 50 Thrusters Oly Bar
- 60 Box jumps 20"
- 70 Push Press Oly Bar
- 80 Push-Ups
- 90 Deadlifts Oly Bar
- 100 squats
- .25mi run
RESULTS
Seth: 43:22
JasonH: 44:10
Justin: 47:00 (appx.)
JasonA: 53:12 (jumping muscle-up)
Melanie: 51:00 (30lb bar, 3x bench dip and jpu for mu, incline pu for hspu, step-ups, p-u from the knees)
Shane: 1:00:00
James: DNF after 20 push-ups, due to time constraints. See comments for subs.
Jennifer: 27:00? (30lb bar, 1/2 rx distance and reps.)
3 comments:
Since I didn't finish and subbed a lot, I'll just spell out what I DID rather than what I DIDN'T do.
.25 mile run on eliptical
5 muscle ups, then 5 pull-ups and bar dips
20 HSPU's, steep incline on smith machine
30 DB swings @ 50 lbs
40 pullups
25 Burpees
60 walking lunges
70 push press
20 pushups...and I was done
This WOD was an entirely different beast than what we've been doing. I had to quit early for time reasons, but it would've easily taken me another 30 minutes to finish. I would love to try this one again in a few months when my lunch isn't time-restricted (hint hint, future james)
"Quick little hopper"? This definitely does NOT describe today's workout. That was brutal.
Oh, and it took me 29:30ish to finish what I did.
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