31 May 2016

COW 16.2 is brought to you by Urban Real Foods! Get Clean food delivered to you!

Wednesday 1 June, 2016

COW16.2 is a race against the clock triplet!

This is one of my favourite types of Open workouts where in order to make it to the next level you need to finish the allotted amount of reps before each time cap.

Once you complete a full round within the time cap you are able to moove (cow joke!) directly onto the next round. But beware – even though the first couple of rounds look easily achievable don’t be caught chewing your cud (second cow joke!). Your aim will be to have as much time up your sleeve as possible in order to finish the ever increasing reps per round.

This week’s Open WOD is brought to you by: Urban Real Foods  cook delicious healthy meals and deliver them to your door or gym. So, you can enjoy the benefits of eating great healthy food without having to cook it! If this sounds like a service that would interest you, click on the link above to visit their website. Also check out this review for a little bit more info. Their services could certainly be of benefit if you are time poor and finding it hard to prepare wholesome clean eating meals or just want someone else to do it for you!

Urban Real Foods are providing meals for a few of this weeks lucky raffle winners! Who will they be?

Check out the COW leaderboard here: Click this link!

See you guys at the gym! MOOOOOO!

COW 16.2
RX Prescription:
Beginning on a 2 minute clock, aim to complete:
5 Pull-ups
10 Wall balls 9/7 (10 foot rig target/Female 9 foot wall)
15 DU
If completed before 2 minutes, add 2 minutes to the clock and proceed to complete:
10 Pull-ups
20 Wall balls 9/7
30 DU
If completed before 4 minutes, add 3 minutes to the clock and proceed to complete:
15 Pull-ups
30 Wall balls 9/7
45 DU
If completed before 7 minutes, add 4 minutes to the clock and proceed to complete:
20 Pull-ups
40 Wall balls 9/7
60 DU
If completed before 11 minutes, add 5 minutes to the clock and proceed to complete:
25 Pull-ups
50 Wall balls 9/7
75 DU
The Clock stops at 16 mins.
The is a tie break time taken at the completion of each round.
Note: Rx Men 9 kg to 10 foot target on rig. Rx Females 7 kg to 9 foot wall target.

COW 16.2
Intermediate Prescription:
Beginning on a 2 minute clock, aim to complete:
5 Pull-ups
10 Wall balls 9/5 (Both Male & Female to 9 foot wall)
15 DU
If completed before 2 minutes, add 2 minutes to the clock and proceed to complete:
10 Pull-ups
20 Wall balls 9/5
30 DU
If completed before 4 minutes, add 3 minutes to the clock and proceed to complete:
15 Pull-ups
30 Wall balls 9/5
45 DU
If completed before 7 minutes, add 4 minutes to the clock and proceed to complete:
20 Pull-ups
40 Wall balls 9/5
60 DU
If completed before 11 minutes, add 5 minutes to the clock and proceed to complete:
25 Pull-ups
50 Wall balls 9/5
75 DU
The Clock stops at 16 mins.
The is a tie break time taken at the completion of each round.
Note: Intermediate Men: 9kg to a 9 foot wall target. Intermediate Females: 5kg to a 9 foot wall target.

COW 16.2
Scaled Prescription:
Beginning on a 2 minute clock, aim to complete:
5 Ring Rows
10 Wall balls 7/4 (Both Male & Female to 9 foot wall)
30 Single skips
If completed before 2 minutes, add 2 minutes to the clock and proceed to complete:
10 Ring Rows
20 Wall balls 7/4
60 Single skips
If completed before 4 minutes, add 3 minutes to the clock and proceed to complete:
15 Ring Rows
30 Wall balls 7/4
90 Single skips
If completed before 7 minutes, add 4 minutes to the clock and proceed to complete:
20 Ring Rows
40 Wall balls 7/4
120 Single skips
If completed before 11 minutes, add 5 minutes to the clock and proceed to complete:
25 Ring Rows
50 Wall balls 7/4
150 Single skips
The Clock stops at 16 mins.
The is a tie break time taken at the completion of each round.
Note: Intermediate Men: 7kg to a 9 foot wall target. Intermediate Females: 4kg to a 9 foot wall target.