“The Destroyer”
For time:
10 muscle ups
20 hang power snatch 95/65
30 push press 95/65
40 hang power clean 95/65
50 back squat 95/65
40 hang power clean 95/65
30 push press 95/65
20 hang power snatch 95/65
10 muscle ups
Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 floor muscle ups.
Of Interest:
april fools?
the joke is how you feel when you are done.
AM
1K row 20 push ups x 4 (1:1)
20″ unbroken box jump ladder
1,20,30,20,10
PM @CF516 on Long Island
Main page WOD:
3 Front Squats (off the floor) no Drops allowed.
7 L-Pull ups
7 rounds
6:14 Rx
rest 10 minutes
21-15-9 KB 1.5 pood
50-50-50 DU’s
2:49
These dudes (tyler and logan) where real young and solid athletes. Tyler hit a WOD at 305 in the garage. Says he did helen and met dan. Another guy from CF lindy (daniel) who placed 2nd at the NY/NJ sectionals also joined us. Good energy and welcoming arms.
Dom I have an XL 516 shirt for you on the way.
Another well documented risk and consequence associated with the use of statin drugs is the depletion of enzyme CO-Q10 that occurs, resulting in extreme fatigue in these patients. Other risk factors associated with cardiac health also become evident when dangerously low levels occur. It is very important to supplement with an absorbable form of the enzyme (ubiquinol/kaneka variety). Food for thought is you or someone you know is using statin drugs for cholesterol therapy.
Rest day for me today, after 3 days and many PRs.(sorry , i just cancel the class)
This workout look GREAT !
Good luck everyone!
Nothing like a gut busting, powerful combination of ultra potent incredible essential movements to kick off the day. Having to scale down twice within the same WOD reinforces the level of commitment needed to reach the limit. Much respect to Eric, Ilan and everyone else who grinded this one out to the very end.
Time- 51:46
I need to rest as well. Will have to make this up when I can set aside 2 or 3 hours…
46:43
absolutely brutal- but probably one of the most fun WODS. Nice programming Dan!
Probably had 21 or drops which felt like help at the time but actually hindered me.. rested a bit long
Wisco Tom on the statins? Weigh in.
In other news, CF305 driving range almost complete. Just need the wiffle balls. $10 per bucket.
adam your little one is friggin so cute.
Adam, the little guy is amazing!
I can’t wait to bring my son to this- thanks for posting the video- it will help convince my wife that Cross Fit kids will be fun for him.
Ok…so it wasn’t an april fools joke! Considered not coming…but i was alreay up!
Finished WOD in 21:38
22# with only 2 drops – maybe 3?
OK, I’m finally going to start posting my wimpy numbers. This WOD was brutal. Congrats to everyone who finished it. 42:28. 65 lbs through 50 back squats then dropped down to 45 to go backwards down the number line. I hated every minute of it. Burpees were brutal. And I just dozed off at my desk because I’m so wiped out.
24 minutes through 1 snatch of the last round. Had to stop to work with someone. Can’t say I was too mad about it. Was shooting for under half an hour, not sure if that was going to happen. This one is brutal, more so than anything than I have done in a while. If you’re from another gym and considering this WOD, go for it and give results! I will come back at this one rested…not the best workout for the 4th day on. Good work to anyone that finishes this! Eric, glad you’re posting. People need to see numbers from everyone, not just the same old faces.
Eric – welcome to the blog. All future posts must have Trey lyrics as well. Thank you
Brutal workout–but I actually liked it. I was ready for a long workout. I was doing reasonably well until I hit a wall on the last 10 muscle ups. My biceps were burnt out and I couldn’t get the last 6 reps. Finished rx with tons of drops and – 6 mu’s in 36min.
Ouch, cant say Im sorry I missed this WOD. Does this qualify for a demonic metcon? Meanwhile at the Diablo…
SWOD
Standing Over Head Press Barbell – 190lb 5×5
DWOD
Front Squat 185 x 3 reps
Ring Dips x 8 reps
8 Rounds – ~8:44
Looking forward to rest tomorrow, Oly class on Sat with some Strong Guy work afterwards.
MU: 4-2-2-1-1 w/many fails.
Was waffling between 75# and 65#. Saw cousin Grant on 75#, thought I should try it since we are about the same size. After starting presses, I thought after the next drop I might be able to burpee my way over to the free 65# to my right without anyone noticing. Decided to stay, and discovered I could wedge the bar between hips and belly to prevent forearms from exploding. Functional belly fitness. Died on final MU-got 3- moved to floor MU- did 15. Then Joe told me to grow a pair an finish the 30. Done in 39′:something. This is the kind of programming and coaching worth paying for.
@ K-Roc- what are you talking about Kevin? This is right up your alley. You woulda crushed this WOD.
27 lbs. finished 26:57. No drops. i probably could have gone more weight, but i wanted to finish and feels my arms the next morning.
The Destroyer @ 65# – 47:02
On saturday
Rx’d 36: 49