100 double unders
20 sandbag getups(from both knees to a standing position and back down to both knees. Bag rests on the shoulders.)
50 double unders
20 sandbag getups with bag in the overhead position
50 double unders
20 sandbag squat cleans
100 double unders
Post loads and times to comments. Share video if you have it.
Enjoy!
First Rx’d WOD after back injury today, my box did the 9/11 throwdown WOD. Did it in 32:48. Then did the following:
3×10 unbroken power cleans @175
3×10 unbroken squat cleans @175
3×10 unbroken push jerks @175
Rob,
If we don’t have an Axle available, what do you suggest as a sub? Or should we just man up and buy some?
Mike–
To play hockey there are some pieces of equipment that simply cannot be ignored. A stick and skates, for example. To participate in strongmanwod there are a few pieces of gear that are critical. Those pieces are more accessible now than ever and they are affordable compared to most other gym gear. For example, for the cost of a single Concept 2 Rower you can purchase 2 Yokes!! Or for the same price you can purchase 4 axles and a full set of stone molds. I hope this doesn’t come off like a sales pitch. To play the game effectively you’ll need the gear. I’ll offer up subs when possible.
Thank you so much for your support!
Rob O
Did this today with a bit of a hangover. I used the 150 pound bag for the first set of get ups and the 95 for the other two movements.
Time was 14:27
I did this one at the firehouse with an 80# heavy bag wrapped with webbing for handles. Thanks Rob great workout.
9:44
Rob,
thank you so much for the WoD’s you think of and post on this site. It is an inspiration to me and my trainer. He implements a lot of workouts (be it completely or partially) for us and they are always brutal and fun.
Due to a splitting headache from the day before (double-unders seem to have that effect on me sometime) we subbed it with kettlebell swings (half the du’s) and it was extremely fun and demanding. I might be doing Crossfit for only 7 months, but the whole strongman aspect is insanely motivating and interesting. Can’t wait till my box gets the axle!
Keep it up and regards from The Netherlands!
Used two 24kg kettlebells, it was brutal, almost switched to 16s for the oh getups….I’m glad I didn’t.
I did 2x bodyweight and it was pretty terrible, so I dropped down to 1.5x plus the 75 lbs bar. Here’s the vid:
http://www.youtube.com/watch?v=QvuPCMQmyaY
In addition, I respectfully submit this as a future WOD (probably use body weight next time):
http://www.youtube.com/watch?v=XgZgpevr8ME
Here’s the full write up if anybody’s interested:
http://www.veganfitness.net/viewtopic.php?f=8&t=23233
This was BRUTAL at 6am. 16:01 (damnit) with a 100# sandbag for the stand ups and cleans, and a 55# sandbag for the OH standups. Think I can do better, double unders hurt me this morning. Standups harder than I figured.