For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Aug 27 | “Beast 12”
16:01 Rx’d
I used two 1 pood kettlebells, one in each hand, Russian-style swings.
Good WOD! I liked the rep scheme for each exercise–it allowed me to keep moving.
Once I got to the KBs, I had to start breaking things up.
This definitely got tougher as it went, although the sit-ups and back extensions felt like a bit of a breather. But the rope climbs at the end really took everything I had.
Enjoyed it!
Okay–I’m feeling pretty good about myself right now.
The name of this workout is Beast 12.
I did it April 27, 2011, and it took me 22:00, using 1.5 pood for the kbs and 13 foot rope climbs. I beat my old time by almost 6 minutes.
For men, Rx’d median time on BtW is 18:03.
http://beyondthewhiteboard.com/workouts/98-beast-12/filters/1231014
HooRAH!
I’m curious to know what the BtW median time for women is. The last two exercises on that WOD did me in; I forgot to check the watch when I was finished. I was at 16:00 while on the wall ball shots, but the watch was “out of sight, out of mind” by the time I completed the WOD. Nevertheless, I’m guessing I was at the 18:20-19:00 range.
an aside: We NEED chalk! 🙂
Women’s Rx’d median time: 21:14
http://beyondthewhiteboard.com/workouts/98-beast-12/filters/1232670
And I bought some chalk yesterday–I’ll have it in the gym tomorrow.
Hooray for blister-free hands!
Finished the wall ball shots at 11:15.
However, decided not to do the rope climbs since hands were really sweaty and there wasn’t any chalk. Didn’t feel safe on the rope.
Official time: DNF 🙁
I modified the Beast a bit, upping the reps on the pullups and incorporating a 5×5 STRENGTH element into the workout. My goal was to move continuously through the WOD, and aside from adding weight to my barbell, I was pretty much able to meet that goal. Here’s how it played out:
115# DEADLIFT, 5 reps
25 Walking lunge steps
50 Pull-ups
50 Box jumps, 20 inch box
165# DEADLIFT, 5 reps
20 Double-unders
25 Ring dips
20 Knees to elbows
185# DEADLIFT, 5 reps
30 Kettlebell swings, 1.5 pood
30 GHD Sit-ups
20 Hang POWER cleans, 75#
190# DEADLIFT, 5 reps
25 Back extensions
30 Wall ball shots, 12 pound ball
3 Rope climb ascents
195# DEADLIFT, 5 reps
I’m sore today, but THAT was effective.