RX THE WOD

On this very quick 18-hour trip to Hong Kong I bumped into a group headed to Macau raving about the roulette tables there. It reminded me of a WOD we invented here a year ago but didn’t have time for. I guess the time is now…
Overlooking the city night from the gym at the Mandarin Hotel I unleashed this mean workout designed to appreciate Lady Luck.

Metcon “Russian Roulette in Hong Kong”
7 rounds for time and reps
– roll the dice at the beginning of each round. Add the rolled number (N) to each set

– 7+N DB cleans 35lbs
– 7+N DB swings 35lbs
– 7+N DB push presses 35lbs
– 7+N DB push-ups
– 7+N DB sit-ups 35lbs
– 7+N DB floor presses 35lbs
– 7+N DB rows 35lbs
then N burpees each round

Dice rolls: 6,5,3,5,5,3,2
[33:30 – 575 total reps]

Coming to Beijing for work is always a very busy experience. The day tends to go from 7am until around midnight and good chunk of that is in traffic shuttling between meetings. Despite the city’s reputation for smog, sometimes it is a great day, like today as the sun was up, the sky was blue. Some buildings now insist on non-smoking so that’s a great new development. Plus I had 30 minutes between two calls at night for a quick WOD.
Conference Call Break MetCon
For time:
– 100 jumping jacks
– 100 squats
– 100 pushups
– 100 situps
– 100 supermen
[12:18]

After trying the local fitness centers I finally settled for the hotel gym for today’s WOD. Surprisingly they had a regular barbell on a smith rack that worked well for an overdue bench press session. As for the dumbbells, there is always good use for them.
In the afternoon we left behind Taipei and headed for Beijing for a few hours tomorrow.
Strength
Bench 5-3-2-1-1-1 [210lbs]
MetCon
AMRAP in 7 minutes
– 10 DB snatch 35lbs
– 10 DB rows 35lbs
– 10 DB deadlifts 35lbs
– 10 sit-ups
[161 reps]

While there is no official affiliate in Taipei, Formosa Fitness owner Dave Chesser is L1 and RKC certified and has more CF gear than anyone would need and more, like a lot of kettlebells. There are no formal WODs but plenty of open gym time. I opted for a self-fashioned workout with equipment that I’d normally not find in this part of Asia like Concept2 rowers, kettle bells and box jumps.

Formosa WOD
– 1000m row
then 5 rounds of
– 10 box jumps
– 10 kettlebell swings 24kg
– 10 squats
– 10 kettlebell sit-ups 24kg
– 10 ring push-ups
[19:30]