Thursday, April 1, 2010

WOD 040110

"PushMore 1000"

For Time of:

100 Pull Ups
100 Push Ups
100 Squats
100 Sit Ups.
100 Box Jumps @ 24"/18"
100 Walking Lunges
100 Handstand Push Up (HSPU)
100 Burpees
100 Knees-To-Elbows (KTE)
100 Double Unders

*Please read carefully, guidelines below for your info. AND allocate minimum 1hr for this workout.

P3306057 (43K)
"Are you looking at me? Or him?"

Guidelines for PushMore 1000

1) Pull Ups : All Pull Ups must be in full range ie Chin PAST bar. If chin doesn't past bar, it is NOT counted as a rep. Be honest!
2) Push Ups :All Push Ups MUST break parallel at "elbow-shoulder" line. All partial reps are NOT counted.
3) Squats: All Squats must have hips dropping below knee angle, whilst hips remain at full(open) extension when completing the move at top. All "setengah-jalan" squats are NOT counted.
4) Sit Ups : Start position is arms extended overhead at lying down position. Rep is counted once completed with chest to knees.
5) Box Jumps : Ensure you stand up straight at top of box.
6) Walking Lunges: Knee to floor at every rep. Advanced: Use 20kg/10kg plate Overhead.
7) HSPU/Pikes: Use a mat as a range indicator for your head. Try doing head to floor if you can! Otherwise, more weight on your presses please!
8) Burpees: A clap at the top with a star jump please! Those doing the Mexican wave are required to redo their rep.
9) KTE: Knees to elbows!
10) Double Unders: If you can't double under yet, your options are Squat Jumps.

Should you require further information, do feel free to call us up to be super clear of our workout today.

It will take a longer time to complete so do allocate enough time for your workout plus berborak session .

And if you read everything till here, you should give yourself a pat on the back:

You've been fooled!



Here's the real thing:

3 Rounds for time of:
10 Medicine Ball Clean @ 10kg/5kg
15 Burpees
20 Sumo Deadlift High Pull (SDHP)@ 24kg/16kg

And we mean it.


Brian P. said...

LOL ... that's an awesome April Fool's Day WOD haha. Greetings from the States, glad so see some representation in South East Asia.

chak said...

knbccb.almost didn't wanna come already.

nigel said...

For a moment i thought the gym turned into some spartan shit..

but it would be nice if someone attempts it.. Jonathan wong and Edmund Tan perhaps?

FatLouie said...

def got fooled. As I read, I kept on thinking, "gila ka this pusmore? luckily i'm not coming today." hehe....

Marcus K said...

Darn..! I actually believed it!!

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