by Mark Divine
Tangover
Nov 25 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 1…6…1 cousin to wall ball
Strength: 8 – 6 – 4 – 3 – 3 – 3 – 3 Clean & Jerk
Stamina: Chipper: 12 x C & J @ 90% 3RM, 50 x Sand Bag Squat Clean (80# bag), 800M Farmer’s carry (2 x 55# KB)
Work Capacity: 10 rounds for time:
- run 400M
- max rep pull-ups (drop off bar)
- max rep push-ups (no pause at top or bottom)
- max rep air squats (no pause at all)
Durability: 4 x 2 minute plank hold. Active Stretch or warrior yoga.
Equipment: Sand bag, Oly set, Pull-up bar, wall ball. Yes a “tangover” is a turkey hangover. Got one? Train hard, stay safe and have fun! –Mark Divine
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Just to clarify if you pause then that is considered max rep, am I right?
Max reps is as many as you can do without stopping. Pausing at the top or bottom of the rep is considering stopping. Work capacity should be for reps.
What are cousin to wall ball ?
Cousin: Wall ball throw, catch and put butt down and rock back to touch ball behind head, then rock forward to squat position and repeat.
I did 1 cousin, 6 wall ball. Worked to 6 cousin, 1 wall ball, then back to 1 cousin, 6 wall ball. (1:6, 2:5, 3:4, 4:3, 5:2, 6:1 then reverse)
Hope I did it as RX’d. Just seemed logical to me considering the description. Hope this helps!
Hope everyone has a good turkey hangover WOD today.
No I had a real hangover, so this got put off until today.
@Dan, I am in the same boat as you.