Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Lawrence.McDonell]

haha i don't know about short John.... We have done this before and the fact that i could remember the workout means it was particularly nasty. I found this in my training log from 15th October last year:

WOD
Brutus

1-10
High Hang Snatch
Over Head Squat
Ring Dip

Then 800m run

Go back 10-1
High Hang Snatch
Over Head Squat
Ring Dip

Weight is Men 40% BW Girls 30% BW

Time: 26mins 23 sec

This is a tough WOD. Shoulders take an absolute caning in this and the heart rate remains fairly jacked throughout. Most WOD's that take 25+ minutes are usually because i stand around for ages looking at some heavy ass weight that i can't pick up. This WOD has you working pretty much continuously without and stopping. Also with the whole 1-10 and 10-1 reps schemes it messes with your head and is very much mental as to how many reps you squeeze out before you put the bar down.

[John F]

geez i must have been away that day! sounds like a tough one, how about we take a leaf out of kez and robs play book and add
a 10 or 15kg vest?

just for shits and giggles

[adrian]

This was a 45min wod for me... doing it with a vest, I'd be there all day