#WODoftheWEEK 1.29.2018

“The first step to getting the things you want out of life is this: Decide what you want”
— Ben Stein
What do you want? Where do you want to go?

What do you want? Where do you want to go?

We're back this week with another excellent workout from CrossFit Southie (Tony and I's current box) and this one was an absolute burner. I understand I probably say something like that every week, but this WOD was programmed outside of the normal class schedule as, "extra work," along with a longer excerpt about what it takes to be mentally strong and to stay in the moment, even during a super tough workout. 

And as it turns out, I remember the WOD itself being nasty and a mental grind, but then I took a break and tackled the extra work that day, and damn.....was I in for a solid punch to the gut. 

Let's get to the workout itself, then break it down after. 

#WODoftheWEEK

3 Rounds of:


60 Wall Balls 30/20
30 Calories on Ski or Bike Erg
15/10 Bar Muscle Ups
10 Minute Cap Per Round

No, this WOD isn't a joke

No, this WOD isn't a joke

If you think this workout is an absolute grind, you're terribly right. I only ended up doing two rounds before I wore out (plus the gym was closing, so it was kind of convenient....) but Tony ended up doing all three. And I'll tell you what, doing that much work in a 10-minute span will seem like an absolute eternity.

If you've never used heavy wall balls I'd highly consider trying it (number one, it'll get you prepped to crush wall balls from now on) but it's also a wake up call and some serious insight into upping your training regimen. And if bar muscle-ups aren't your thing, then you can substitute chest-to-bar pull-ups, or kipping pull-ups. And if you don't have a ski erg in your gym, sub it for the rower. 

All in all, pretty damn tough workout. The bar muscle-ups are taxing enough (if you are able to do them) but your hands may get cut-up, so grab some grippers when and where you can. Every athlete has their own favorite brand, so ask your friends. 

And if you need some extra help mastering the bar muscle-up, watch this video down below. 

That's it for this week's #WODoftheWEEK, be sure to follow us on Instagram here, and if you want to submit your box's programming to our blog, email us at: staff@voyedgerx.com

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CrossFit, #WorkoutoftheWeekCameron Kingcrossfit southie#WOdoftheWEEK, ski erg, crossfit southie, extra work, push it, voyedge rx, bar muscle-up, heavy wall balls, box rox, invictus, get some workout crossfit, workout of the weekComment