sunday 23rd

[ElliottChow]

Anbody up for this?

Memoirs of a Shanghai Spartan

5 suicide sprints. 2 min rest each

then...5 mins after we are done puking

20 kbs swings
20 pullups
20 ring dips
20 burpees/box jumps or clean and press.
20 ab roller/hollow rock/ knees to elbows.

* 3 rounds. 1 min rest after each round.

Biggest problem must find track where we can do suicides on 100 meters and not run over anybody.

[xarope]

I think I arrive back in Singapore around lunchtime, so I should be able to join (famous last words). I'll leave you guys to work out the venue+WOD.

[ElliottChow]

sorry phing knowing what an idiot i am, i posted the date wrongly. Its this weekend, will you be here to suffer with us? lol

[galapogos]

100m suicides?! Are you shitting me?

And...wow this is 300 reps total.

Will also need to find a way to stagger since nobody will end his round the same time as anyone else, so the rest periods will be hard to keep track of. Unless we just do w/o the 1min rest

[ElliottChow]

nah more like 60 to 70 meters the full length of a basketball court. yup 300 reps, we do call this 300 for a reason.

[nakorius]

my place has a 2.5km jogging track... you guys could consider it

It has more than 100m of straight wide running place... but of course it is not a running track in the stadium... so you guys might pound your feet a fair bit

[Canuck eh]

personally, I don't want to do this type of workout again this week. Don't mind the suicides, but prefer the WOD to be shorter, rather than guarantee muscular failure...

[galapogos]

we could always push it back to the 30th...and have a relaxer this week

[Bryan]

dun b so bad to kill me....cmon i will b juz back to 300....

[Canuck eh]

Suggestion

7 ring dips
14 ab-wheel
20 overhead swings 16kg
14 c&p 16kg
7 pull-ups
400m
3 rounds

This shouldn't result in muscular failure, so we should be able to push ourselves maximally for metcon.

suggested wet weather alernative is Death by Barbell at Safra, with the weight scaled to your clean/curl weight

[galapogos]

so i'll just bring my 2x16 and 1xrings?

[Canuck eh]

and a roller.

I'll bring rings and a roller

[ElliottChow]

sorry guys raining pretty hard here, i'm out today, give me a call for where ur going for dinner if you guys are nearby though

[Twxian]

later still on right ?