WOD: 10 Rounds of Ugly
May 27, 2010 by OCstrength
Filed under Fitness
It’s time to open up another chapter in our WOD files. Once in a while we get some sunshine at the dungeon. We’re let out onto the ‘yard’ and the beasts can go crazy. We love the sun, so we always take advantage of it with a solid workout.
10 Rounds of Ugly
10 Tire Flips
10 Parking Spaces of Truck Push
10 High Kettle bell Swings
10 Parking Spaces of Sand Stone Carrying
You probably won’t have access to everything I used in the video below…but, if you do- KILL IT!!
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This was a brutal workout, but you can still wrap it up in less than in hour. Did it work my abs? I don’t know. What muscles did I target? I’m not sure. Just save it for a ‘full body’ day or something.
If you don’t have access to all the items, you can try the following at your local gym. Tell em’ the prophet told you to do it…
Prophet Beastola
For the tire flips, do 5 rounds of dead lifts, and 5 rounds of cleans. Use a moderate weight for these, you don’t want to go very heavy with this workout.
Truck pushes, try mountain climbers for 10 reps each leg.
Kettle bell swings, you can use a dumbbell. Or if you’re not comfortable using a dumbbell for swings, try jumping air squats. Shoot for 10 reps.
For the stone carry, just grab a pair of heavy dumbbells and use it for farmer walks thru the gym. Try to get 100′ of walking in.
10 rounds. Rest when you need to. There is no ‘designated’ rest period in the real world, and there isn’t any in this workout.
This is a pretty tough one, so make sure it isn’t your first one in the last 90 days… Mind and body will have to be a team on this one, but it is well worth the effort. You obviously want to warm up real good, and definitely cool down and stretch out once you have finished all 10. Don’t be a dummy, train safe and train hard! Here comes the Disclaimer: Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.
Go kill it!
-Mike.
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