docdru’s BodyBlog

WOD:

"KING KONG"

3 Rounds for time:

1x Deadlift @ 455#

2x Muscle-ups

3x Squat Cleans @ 250#

4x Handstand Pushups

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Time: 9:27

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This could have been a much faster time but I had to run from the weight room where I did my lifts all the way across the facility to the gymnasium to do my muscle-ups in the basketball courts. Easily added a minute to my time if not more.

then…

Turkish Get-ups:

24kg Kettlebell x 10 each arm

Switched to barbell…

55# x 5ea

70#x 3ea

80#x 1ea

90#x 1 only right arm(left wrist is still not able to handle the weight.)

100#x 1 Right arm

Damn was this last rep tough… I actually had an audience of about 10 guys watching in the gym. Some even gave me a pat on the back when I got done and told me good job. I was pumped up so much I couldn’t sleep last night. Great workout today!

This entry was posted on Monday, June 15th, 2009 at 3:44 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.