10 pull ups
20 push ups
30 sit ups
40 air squats
body weight deadlift max reps in 2 min.
10 pull ups
20 push ups
30 sit ups
40 air squats
body weight back squats max reps in 3 min.
score is cumulative time and total barbell reps
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Two of you madmen behind the same wheel?
ReplyDeleteInteresting.
Exciting.
Natural.
World domination seems to be one step closer.
This looks like a good, hearty dose of bad medicine. Upon returning to base this will be my next wod. Rumor has it that we are returning to the Mid Atlantic wollop tomorrow morning which makes judgment day Monday. Occasions such as these make it nice to be light but it's also nice to be strong. I guess we can't have our cake and eat it too... or can we? I have some eerie predictions for this one.
ReplyDeleteturbo. rx @ 160#. 11:26 / 119
ReplyDeleteThe seismometer started recording slight variations in the lithosphere last night. Tectonic movement was severe by morning. In preemptive measures, a UN Disaster Relief Team was upgraded to ready status and reserve units recalled. Like clock work, a sudden release of energy emanating from the Earth’s crust tore through Atlantic Beach, FL. The epicenter: CFJAX. The result: Serious damage over large areas, with residual devastation requiring further evaluation.
You must be able to move your body weight, no excuses. This infusion used the power lifts to test endurance, while the basic body weight exercises levied a continual tariff on the on the lungs. The cumulative time was a persuasive safeguard against using the body weight movements as a recliner. I considered constructing this to replicate a power lifting competition: Squat, bench, and then the deadlift. However, my aim was marginal or no rest. The bench press is an immediate failure exercise, after overload, reps come in a convenient single serving. Therefore, at any other point in the program or for a longer stretch, it just consumes time with severely diminished work. To evidence this statement, I can constantly manage 30-32 bw bench reps in an unbroken set. Today, I reached 30 in the first thirty seconds; I finished the minute with 35. After which, the first set of push-ups looked more like a Muslim prayer. Deadlifts totaled 54, back squats 30, and my posterior chain resembles the San Andreas Fault. Moving the equivalent of personal mass is the ultimate test of pound for pound strength. So, put your body weight on the bar and find out just how strong you are.