Monday, January 26, 2009
That’s not a picture of Ted K.—it’s Mike S. Even still, Ted completed yesterday’s WOD in his hotel, and in the absence of a treadmill, he ran the 400m intervals up and down the hotel hallway. You can read about it here. As a result of his “Tedication,” we’re naming this benchmark WOD in his honor. You can earn naming recognition too by going above and beyond the normal efforts. Of course, benchmark workouts are always more intense than most others, so be prepared to be cursed by many over the course of the day. We think it’s worth it.
–Melody and John
50x dumbbell burpee + clean + thruster with 50/35-lb. dumbbells
10x box jump, 20″ platform
20x box jump
30x box jump
40x box jump
as many rounds as possible in 20 minutes:
5x swing @ 55/35-lbs.
10x medicine ball clean @ 20/14-lbs.
five rounds for time:
10x sumo deadlift high-pull @ 95/65-lbs.
20x double under
With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able.
Use as many sets each minute as needed.
This workout is scored by both the number of minutes and total pull-ups completed.
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