Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Stupid question. How would you do these exercises with a dumbbell? Particularly the deadlift. I have never seen a one handed deadlift before, just with the barbell. But then again I never seen anyone use a barbell one handed either lol.
I took a look through the comments on the main site to check that I had this right and it was interesting reading. This WOD was last done in 2003 and guess how many people posted their results to the comments?
16
And actually about a third of those were people asking the same questions appearing here. For comparison, the main site gets 13 comments in about 20 minutes (on a slow day) after the WOD has been posted now.
My how she’s grown.
Anyway, enough fond admiration.
The description says what it means:
Load a full sized Olympic barbell.
Hold it in the middle with your right hand.
Get to your shoulder (goodness knows how, but a rack would be real handy).
Push press it 12 times.
Put the barbell on the ground or have another one down there already loaded.
Pick it up with your left hand, suitcase deadlift style or any other way that rocks your boat (you’re on the internet, Google suitcase deadlifts, here, I’ve done it for you http://www.google.com/search?hl=en&q=suitcase+deadlift&sourceid=navclient-ff&rlz=1B3GGGL_enNZ245NZ246&ie=UTF-8, choose the demo you like best). Do that 12 times.
Run 800m; Put one foot in front of the othe…, oh, you know how to run, good.
Do the one armed push presses and deadlifts again but with the opposite hands.
Run 800m
Do all that twice.
This is the sort of WOD we should probably see more of in CF. It’s awkward, it’s unconventional, it recruits a s**tload of muscles and does all of that while you’re puffed so it does a fantastic job of preparing you for the real world where you have to do this sort of thing all the time and where getting sloppy when you’re puffed is when you get hurt.
If you’re a firefighter then doing this stuff well saves peoples lives. Oh and if you are, thank-you.
Get to your shoulder (goodness knows how, but a rack would be real handy).
What is a rack? Is that the thing that the bar is attached to it it kinda glides in there?
Oh.
Power rack, squat rack, squat stands.
Something that holds the bar on pins at about shoulder height.
I think the rack you’re talking about is a smith machine. Don’t use those for anything but pull-ups if it’s tall enough or a support for your feet when doing assisted handstand push-ups. Or draping your sweat-towel over.
Get to your shoulder (goodness knows how, but a rack would be real handy).
What is a rack? Is that the thing that the bar is attached to it it kinda glides in there?
Oh.
Power rack, squat rack, squat stands.
Something that holds the bar on pins at about shoulder height.
I think the rack you’re talking about is a smith machine. Don’t use those for anything but pull-ups if it’s tall enough or a support for your feet when doing assisted handstand push-ups. Or draping your sweat-towel over.
Hmmm, I don’t think I will be able to do the one arm barbell exercises. Well, do them safely atleast. Can anyone recommend a good alternatives for both exercises?
I know we try to avoid doing alternatives, I just don’t think I will be able to do them safely after getting off work, working over night. Of course being Saturday the gym will probably be fairly empty so I probably won’t hurt anyone else lol.
Get to your shoulder (goodness knows how, but a rack would be real handy).
What is a rack? Is that the thing that the bar is attached to it it kinda glides in there?
Oh.
Power rack, squat rack, squat stands.
Something that holds the bar on pins at about shoulder height.
I think the rack you’re talking about is a smith machine. Don’t use those for anything but pull-ups if it’s tall enough or a support for your feet when doing assisted handstand push-ups. Or draping your sweat-towel over.
Hmmm, I don’t think I will be able to do the one arm barbell exercises. Well, do them safely atleast. Can anyone recommend a good alternatives for both exercises?
I know we try to avoid doing alternatives, I just don’t think I will be able to do them safely after getting off work, working over night. Of course being Saturday the gym will probably be fairly empty so I probably won’t hurt anyone else lol.
Read above posts an alternative is to just use a dumbell of relevant weight…...
This sounds very cool. I may do this today, just to avoid the weird looks I would get doing this in the university gym.
This is just me, but I think using a dumbell here defeats a major purpose of this workout - balance and coordination work. From reviewing the main site (always a good idea), it looks like both exercises are intended to be performed with the barbell next to the body, vice in front. Definitely room for personnel and material damage here, so have fun and play safe!!!!
