WOD: King Kong (Jr.)
One of my long-term goals is to accomplish the “King Kong” Strongman WOD. Here’s a video of Rob Orlando doing it… twice.
King Kong is 3 rounds of 1x 455lb. deadlift, 2x muscle-ups, 3x 250lb. squat cleans and 4x handstand pushups for time.
So today I did one of the recommended training WODs… twice. Since it doesn’t have a name, I’m calling it “King Kong (Jr.).”
With 135lb. for guys or 85lb. for gals, do 3 rounds of:
3x hang power clean
2x push jerk
3x front squat
Follow the 3 rounds with a 100m sprint, then 2 rounds and a 100m sprint, then 1 round and a 100m sprint. It took me 6:42.
Then do it again. Faster. 6:15.
A short, but intense, workout. If you do it right you’ll probably get to taste your last meal a second (or third or fourth) time. Hopefully it was something tasty…