Man overboard!

Warmup: mobility exercises, 10 burpees, 5 pushups, 5-10 of each of the exercises in the workout to learn them and practice them.

WOD @ GWPC 8-08-08 "Man Overboard"

2 Rounds:

1. Row 250 Meters
2. Push-ups
3. Med Ball Clean 14#
4. V-Ups
5. Med Ball Jerk 14#
6. Supermen
7. Med Ball Front Squat 20#
8. Feet Anchored STRICT Sit-Ups
9. Jump Squats
10. Burpees

If there are fewer than 10 athletes, the coach will row the extra 250s.

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Results:
Reps Time AvgHR

1. Med Ball Clean 14# (Mathew)
   13 0:55 146|10 0:55 162
   
2. V-Ups (Evelyn)
   30 1:31 146 |21 1:23 159
3. Med Ball Jerk 14# (Daniel)
   14 1:14 155|13 1:15 164
4. Supermen (Max|Raphael)
   32 1:19 146|32 1:07 163
5. Med Ball Front Squat 20# (Nicole|Max)
   13 1:16 158 |13 1:00 165
6. Feet Anchored STRICT Sit-Ups (Elaine)
   23 1:21 130 |25 1:23 157
7. Jump Squats (Alex)
   19 0:58 161|19 1:04 165
8. Burpees (Darius)
   9 1:33 165 |7 1:23 164
9. Row 250 Meters (Rebecca)
   1:26 169 | 1:36 171
10. Push-ups (Bill)
    12 1:14 177 |10 1:19 170 (stopped my watch a little slow)
    
    Round 1 Total: 165
    Round 2 Total: 150
    Total: 315
    

Comments:
This was fun. Pretty happy that for the most part my reps between round 1 & 2 were pretty consistent. My pushups were all full ROM (!) :-D . Ironically, i think the only exercise that wasn't 100% Rx was the burpees. >.< Burpees directly after jump squats ... suck.