Workout
“Fight gone not according to plan”
3 Rounds:
Pull Ups
Ring Dips
Air Squats
15Kg Kettlebell/Dumbbell swing
Burpees (Yay Burpees!)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments. Compare to February 25th
So how about this Sunday for the 1st Crossfit Ireland road trip to Will’s Outdoor Health and Wellness Spa (as christened by Ed)?
This fully equipped facility is repleat with every modern, high-tech innovation in exercise technology that the discerning fitness enthusiast might require. Including but not limited to: tyres, dragging harnesses, barbells, sledgehammers, builders trestles (aka dip stations/squat racks), climbing ropes, ring stations, pullup bars, basketballs filled with sand and more.
We’re also extremely proud of our newly installed Pile of Large and Menacing-Looking Rocks, guaranteed to aid in the spot reduction of that hard-to shift abdominal fat for the beach this Summer!
Cleansing mud baths are also available to any patrons who lose their footing while on the premises.
Please inform the staff at reception if you would prefer not to be signed up for our monthly newsletter.
sounds very exclusive will, you sure you want to let rif-raf in?
317 is my score, had to do parallel dips instead of ring dips
Hi Colm see below:
This reads as though a Tabata Mash up is 8 intervals total!
In a Tabata Mash-Up you perform 20 seconds work, followed by 10 seconds rest, alternating exercises each interval. Complete eight rounds and post total score to comments.
Didnt realise is was 2 Tabata’s without rest so 16 intervals total good to know.
Hmmm, shoud have done this instead of trying the main page WOD. New shoulder please.
Will–I would love to do a WOD that includes the majority of the items listed. Slightly dirty 25?
KYLE round 1-106 round 2-85 round 3-93
jeff round 1-110 round 2-79 round 3-50
That looked like a very difficult WOD yesterday, lads. Didn’t feel great so decided to have an early night. Probably sensible as it looked brutal.
Will, I’m away this weekend, but would be delighted to visit WOHWS another time. Do you have a Smith machine or electronic abdominal muscle stimulation belts? And what do you do for cardio?
We have a cement mixing machine, is that similar? I could run a 110V lead up from the shed for electronic muscle stimulation.
Also, the dog doesn’t like strangers. We can let him out if additional cardio is required.