5 Rounds
Muscle-Ups 3-men/2-women
40 Squats
6 Sumo Deadlift High Pull 135/95lbs
Post time to comments.
This is similar to the Northwest Regional Qualifier. Each exercise is supposed to activate different muscle groups so as to not create muscle fatigue, but drive wind and intensity through the roof. That being said - you should be able to go straight through without muscle fatigue.
Muscle Up - starting at a dead hang below the rings to full extension of the elbow above the rings (scale 3 - 9 Pull ups/3 Ring Dips - 2 - 6 Pull ups/3 Ring Dips)
Squat - open hip to hip crease below knee back to an open hip (no hunching over at the top!)
SDHP - sumo stance and narrow grip - pick weight up from the ground shin to chin (each rep the weight touches the ground - the weight is supposed to be heavy)
Again Congrats to The Triple Threat Abmat Challenge finishers!! OTG is proud of each and everyone of you who finished such a feat (5,490 is amazing). What's next???....hmmmm..We have our mind set on something, 'fun.'
CHALLENGE FINISHERS:
(This will constantly be updated as we get everyone's results in)
Eric Matlock
Tiffany Matlock
Stacey Saber
Andrea Clidy
Bob Orlandini
Danielle DiMatteo
Nicole Gaetlin
Leanna Boyle
Dom McNew
Posts
12 comments:
Grats everyone who finised!
Thanks Nick for posting this up, I got it right in time.
16:35, 135lb SDHP
I did the scaled version (9 pullups 9 dips). Unhappy with that time, but the pullups still stink at my globo gym. If you can do the muscle ups, you should be able to smoke this workout.
l8
did anyone else see the ridiculous africa qualifiers?
Joe, Workout #1 is KILLER! I am telling Nick that you want to do this one RX'd next week.
ha screw it man i'll do it. 275 deads, 5 burpees, 135 sq clean/jerks. its all good ha
Congrats to all our peeps who completed the abmat beatdown...you guys rock! If I didn't fall off the pullup bar from about 14 ft high, I would of been there at the end with you!
Do we have a 14' pullup bar? or was that lowered for safety reasons?
Joe I had to run to the bathroom after seeing that WOD. I was going to say "no prob i'll do it this weekend" then I realized I may not recover in time for the qualifiers. Or worse, get hurt!
55 reps of DL's, 55 of C&J's and 50 of burpees... This is one that the 185lb beasts will dominate.
Guys and Gals I'd like to announce that I finally got a better time then Mr. Paul. According to his post he got a 16:35 for this wonderful WOD. Well I got a 16:02, how about that?.....
Ya that is a fabrication, that was after my 3 round. I actually finished in 29:22. How about that for dragging ass.
The pulls ups definitely need work as do the dips. Squats suck too. I just have a hard time pumping them out fast. And the SDHP I used 115lbs.
So overall I was totally dogging it tonight. Oh well tomorrow is another day.
I was just online, and for those of you who know anything about marcus luttrell or the book lone survivor. The movie comes out this year! Idk if anyone else is excited, but i figured id throw that out there ha
That's a Crossfit movie night!!!
hell yeah it is! i cant wait for that one.
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