WOD 1
FOR TIME
1,000M Buy-In
THEN
3 ROUNDS
25 Pull Ups
50 Double Unders
TIME 11:19
*I set a PR on my 1,000 M row time today, 3:15. It left me a little fatigued for my first round of pull ups and double unders but it was worth it. High rep pull ups killed me today. I hit a wall pretty hard after the first set. My third set was broken down into 7,5, 5, 5, 3. Double unders went well after the first round. Finding a rythym always seems to work better when I am a little fatigued.
Strength
Hang Cleans
3x6
3x3
Leg Raises
5x10
WOD 2
5 RFT
60 Yd Sprint (10 Yard Shuttle)
5 Handstand Push Ups
60 Lateral Bounds
5 KB Snatches (70)
TIME 14:04
*WOW! Wow is all I can say about this wod. Lateral bounds crushed me. Absolutely crushed me. This will be a movement I practice a lot more between now and sectionals. The burn I felt in my legs, butt, and low back was unbelievable! I did all of the HSPU's unbroken and I split the snatches up 3/2 every set inorder to switch arms to train both sides. Great wod!
Wednesday, November 30, 2011
Tuesday, November 29, 2011
Lower Body Day, Sled WOD
Strength
High volume strength work today. I think I did somewhere near 8 or so sets of front squat this morning. I am starting to work toward high reps strength sessions in ordedr to build my muscle endurance for sectionals. I could feel the muscle fatigue set in after 2 sets of 15 reps on FS. I super-setted everything today and it played out nicely.
Rest 5 Minutes
WOD 1
10 Minute AMRAP
20 Yard Sled Push (250lbs)
20 Sit Ups
TOTAL 7 ROUNDS 13 REPS (I think, I may have lost count)
*I may have lost count on this wod but regardless it tore my legs up. The burn in my quads was great, comparable to the squat clean burn. At first I thought the sled weight was too light but in later rounds it got heavy. I tried to work on my speed during the sit up reps. I usually do these at a snails pace but today felt faster than usual.
High volume strength work today. I think I did somewhere near 8 or so sets of front squat this morning. I am starting to work toward high reps strength sessions in ordedr to build my muscle endurance for sectionals. I could feel the muscle fatigue set in after 2 sets of 15 reps on FS. I super-setted everything today and it played out nicely.
Rest 5 Minutes
WOD 1
10 Minute AMRAP
20 Yard Sled Push (250lbs)
20 Sit Ups
TOTAL 7 ROUNDS 13 REPS (I think, I may have lost count)
*I may have lost count on this wod but regardless it tore my legs up. The burn in my quads was great, comparable to the squat clean burn. At first I thought the sled weight was too light but in later rounds it got heavy. I tried to work on my speed during the sit up reps. I usually do these at a snails pace but today felt faster than usual.
Monday, November 28, 2011
11/28/11
*Today I did a combination of movements untimed to get myself back to working condition. I had some work that needed to be done in my basement so my training lacked a little. The movements included GHD sit ups, back extensions, double unders, power cleans, bench press, dips, push ups, and incline smith machine press. My left shoulder if still pretty beat up from Thursday's workout.
Thanksgiving Burpees
WOD 1
For Time
1,000 Burpees
TIME 1.44:31
*I'm writing this a few days after doing this wod. I can honestly say I was no where near as sore as I thought I would be. The little soreness I did have was primarily located in my upper pec under my front deltoids. I was surprised to have all of the soreness focused there but looking back it does make sense. My lats also experienced some soreness for a day or two.
For Time
1,000 Burpees
TIME 1.44:31
*I'm writing this a few days after doing this wod. I can honestly say I was no where near as sore as I thought I would be. The little soreness I did have was primarily located in my upper pec under my front deltoids. I was surprised to have all of the soreness focused there but looking back it does make sense. My lats also experienced some soreness for a day or two.
Tuesday, November 22, 2011
Squat Day, FORCE Treadmill
WOD 1
Back Squat
9x10 @225
Front Squat
6x6 @185 (Deep w/ pause at the bottom)
WOD 2
FORCE Sprints
8x40 yds @10 lbs.
TIMES
8.71, 8.31, 8.36, 8.50, 8.21, 8.11, 8.24, 8.55
*Really happy with the FORCE work I got in today. I did this immediately following my squat work and my hip flexors/ posterior chain is throbbing.
Back Squat
9x10 @225
Front Squat
6x6 @185 (Deep w/ pause at the bottom)
WOD 2
FORCE Sprints
8x40 yds @10 lbs.
TIMES
8.71, 8.31, 8.36, 8.50, 8.21, 8.11, 8.24, 8.55
*Really happy with the FORCE work I got in today. I did this immediately following my squat work and my hip flexors/ posterior chain is throbbing.
Monday, November 21, 2011
FS/ HSPU, DU/ OHS/ DU/ Ring Push Ups
WOD 1
UNTIMED
3 Front Squats (225)
3 Pirouette Bar Hand Stand Push Ups (Negative Only)
*Front squats got heavy 6 round in. It was a struggle to keep my abs tight and not lose my lower lumbar curve.
WOD 2
5 Rounds for Time
20 Double Unders
10 Overhead Squats (115)
20 Double Unders
10 Ring Push
TIME 8:41
*This was a nice lung burner mid-day. My double unders were flawless until later rounds but they felt good today. The overhead squats should have been heavier. They challenged me but not enough. The ring push ups burned exactly how I wanted them to. I will be trying to do a wod everyday that incorporates the muscle group I hit in my strength session. Should be interesting.
UNTIMED
3 Front Squats (225)
3 Pirouette Bar Hand Stand Push Ups (Negative Only)
*Front squats got heavy 6 round in. It was a struggle to keep my abs tight and not lose my lower lumbar curve.
WOD 2
5 Rounds for Time
20 Double Unders
10 Overhead Squats (115)
20 Double Unders
10 Ring Push
TIME 8:41
*This was a nice lung burner mid-day. My double unders were flawless until later rounds but they felt good today. The overhead squats should have been heavier. They challenged me but not enough. The ring push ups burned exactly how I wanted them to. I will be trying to do a wod everyday that incorporates the muscle group I hit in my strength session. Should be interesting.
Saturday, November 19, 2011
HSPU/ Pull Ups, C+J, DU/ KBHP/ Row
WOD 1
10 Minute AMRAP
10 HSPU's (kipping)
10 Pull Ups
TOTAL 5 Rounds 2 Reps
*This was a perfect wod to warm up with. I can always work on my HSPU's and the combination of HSPU's and Pull Ups was perfect to get me warm. I may start doing "warm-up" wods more often.
WOD 2
5 Minute AMRAP
Clean and Jerk 165
TOTAL 23 Reps
*I was a little disappointed in myself after this wod. I scored 24 reps last year when I did this for sectionals. I can't really explain why I scored one less, I would like to attribute it to the "warm up" wod and my shoulders being fatigued but that would be a lie. The limiting factor was all legs. The burn was too much to handle. I actually missed a rep on the squat clean portion of the lift and bailed on it.
WOD 3
12 Minute AMRAP
50 Double Unders
25 KBHP (70)
200 M Row
TOTAL 4 Rounds 36 Reps
*I went back to work after the first two wods this morning then did this wod a few hours later. My double unders are getting better. By better I mean my conditioning is coming back on the monostructural movements. If I had to pick a movement with the most "suck factor" I would have to say the KBHP's. The whole time I was lifting it I kept thinking "this is freaking heavy!" and laughing to myself.
10 Minute AMRAP
10 HSPU's (kipping)
10 Pull Ups
TOTAL 5 Rounds 2 Reps
*This was a perfect wod to warm up with. I can always work on my HSPU's and the combination of HSPU's and Pull Ups was perfect to get me warm. I may start doing "warm-up" wods more often.
WOD 2
5 Minute AMRAP
Clean and Jerk 165
TOTAL 23 Reps
*I was a little disappointed in myself after this wod. I scored 24 reps last year when I did this for sectionals. I can't really explain why I scored one less, I would like to attribute it to the "warm up" wod and my shoulders being fatigued but that would be a lie. The limiting factor was all legs. The burn was too much to handle. I actually missed a rep on the squat clean portion of the lift and bailed on it.
WOD 3
12 Minute AMRAP
50 Double Unders
25 KBHP (70)
200 M Row
TOTAL 4 Rounds 36 Reps
*I went back to work after the first two wods this morning then did this wod a few hours later. My double unders are getting better. By better I mean my conditioning is coming back on the monostructural movements. If I had to pick a movement with the most "suck factor" I would have to say the KBHP's. The whole time I was lifting it I kept thinking "this is freaking heavy!" and laughing to myself.
Thursday, November 17, 2011
SPIN Class
WOD 1
SPIN Class
*Constantly varied, spin class was just that! I tried to push myself as if it was a wod and the large puddle of sweat on the floor when I was finished was a good indicator.
SPIN Class
*Constantly varied, spin class was just that! I tried to push myself as if it was a wod and the large puddle of sweat on the floor when I was finished was a good indicator.
Wednesday, November 16, 2011
Row/ WB, SHPU/ DL/ Grass Hoppers
WOD 1
For Time
50-40-30-20-10
Row (Calories)
Wall Balls
TIME 15:32
*I had some serious stomach issues during the first 2 sets of wall balls and calories. Otherwise I can easily get sub 15:00.
WOD 2
5 Rounds for Total Reps
1 Minute Show Hand Push ups
1 Minute Deadlift (275)
1 Minute Grass Hoppers
1 Minute REST
ROUND 1: 30, 10, 50
ROUND 2: 26, 10, 46
ROUND 3: 26, 10, 44
ROUND 4: 24, 10, 25
ROUND 5: 24, 10, 40
TOTAL REPS 385
*I had a bit of a mental break down on the 4th round. I started to write down my numbers from SHPU's and DL's during the minute I was suppose to be doing grass hoppers. Whoops... The 275lb deadlift felt lighter than I anticipated.
For Time
50-40-30-20-10
Row (Calories)
Wall Balls
TIME 15:32
*I had some serious stomach issues during the first 2 sets of wall balls and calories. Otherwise I can easily get sub 15:00.
WOD 2
5 Rounds for Total Reps
1 Minute Show Hand Push ups
1 Minute Deadlift (275)
1 Minute Grass Hoppers
1 Minute REST
ROUND 1: 30, 10, 50
ROUND 2: 26, 10, 46
ROUND 3: 26, 10, 44
ROUND 4: 24, 10, 25
ROUND 5: 24, 10, 40
TOTAL REPS 385
*I had a bit of a mental break down on the 4th round. I started to write down my numbers from SHPU's and DL's during the minute I was suppose to be doing grass hoppers. Whoops... The 275lb deadlift felt lighter than I anticipated.
Leg Day (Tuesday)
WOD 1
Lower body strength day, not our best strength session but I think I will still be sore tomorrow.
Lower body strength day, not our best strength session but I think I will still be sore tomorrow.
Monday, November 14, 2011
DU/ Box Jumps/ Burpees
WOD 1
15 Minute AMRAP
15 Double Unders
15 Box Jumps (25")
15 Burpees
TOTAL 8 ROUNDS 3 REPS
*Lucas read my mind when he wrote this wod up. I have been wanting to hit a wod just like this for a few days now. Needless to say I was drenched in sweat 2 minutes in. Everytime I picked up the rope to do double unders sweat was literally pouring off of my face. I loved every minute of it.
15 Minute AMRAP
15 Double Unders
15 Box Jumps (25")
15 Burpees
TOTAL 8 ROUNDS 3 REPS
*Lucas read my mind when he wrote this wod up. I have been wanting to hit a wod just like this for a few days now. Needless to say I was drenched in sweat 2 minutes in. Everytime I picked up the rope to do double unders sweat was literally pouring off of my face. I loved every minute of it.
Sunday, November 13, 2011
2011 Sectional WOD 1
WOD 1
10 Minute AMRAP
30 Double Unders
15 Snatches (75)
TOTAL 6 ROUNDS 37 REPS
*Last time I did this wod I scored 7 rounds, I thought going in I would at least score the same. I underestimated how much I haven't been training met cons compared to last year around sectional time.
10 Minute AMRAP
30 Double Unders
15 Snatches (75)
TOTAL 6 ROUNDS 37 REPS
*Last time I did this wod I scored 7 rounds, I thought going in I would at least score the same. I underestimated how much I haven't been training met cons compared to last year around sectional time.
Friday, November 11, 2011
Burpees
WOD 1
3 Rounds for Time
100 Burpees
Rest 3 Minutes exactly
Round 1: 6:04
Round 2: 16:06 (7:02)
Round 3: 26:07 (7:01)
*A very interesting workout this morning. I did the first two sets of 100 burpees in my typical steady pace that slows as the reps build. The last set I forced myself to rest for 10 seconds or so in between sets of 7-8 burpees and I actually scored 1 second slower than my second round. I plan on experimenting a little more with this strategy in the future.
3 Rounds for Time
100 Burpees
Rest 3 Minutes exactly
Round 1: 6:04
Round 2: 16:06 (7:02)
Round 3: 26:07 (7:01)
*A very interesting workout this morning. I did the first two sets of 100 burpees in my typical steady pace that slows as the reps build. The last set I forced myself to rest for 10 seconds or so in between sets of 7-8 burpees and I actually scored 1 second slower than my second round. I plan on experimenting a little more with this strategy in the future.
"Bobby" , TABATA Double Unders/ KBS
WOD 1
"Bobby"
5 Rounds for Time
5 Wall Climbs
20 Burpees
TIME 11:18
*Going in to this wod I knew it was going to burn bad in my shoulders, with that said, you can never prepare yourself for that burn. The wall climbs were painful, in a good way, more so than the burpees. You can always do another burpee : )
Rest 5 Minutes
WOD 2
TABATA Intervals (:20 on :10 off)
Double Unders 35, 34, 24, 17, 19, 20, 16, 20
Kettle Bell Swings (70) 10, 8, 8, 8, 8, 8, 8, 8
*TABATA intervals are a great way to test your muscle endurance. My body is not in the same condition as it was last year at this time, by condition I am referring to muscle endurance. I have gotten stronger but right now to sustain high intensity for extended periods of time is very difficult. I have still been scoring faster times on some wods, I attribute the improvement to overall muscle strength. This will be an interesting wod to re-do when sectionals come closer and I condition for more muscle endurance.
"Bobby"
5 Rounds for Time
5 Wall Climbs
20 Burpees
TIME 11:18
*Going in to this wod I knew it was going to burn bad in my shoulders, with that said, you can never prepare yourself for that burn. The wall climbs were painful, in a good way, more so than the burpees. You can always do another burpee : )
Rest 5 Minutes
WOD 2
TABATA Intervals (:20 on :10 off)
Double Unders 35, 34, 24, 17, 19, 20, 16, 20
Kettle Bell Swings (70) 10, 8, 8, 8, 8, 8, 8, 8
*TABATA intervals are a great way to test your muscle endurance. My body is not in the same condition as it was last year at this time, by condition I am referring to muscle endurance. I have gotten stronger but right now to sustain high intensity for extended periods of time is very difficult. I have still been scoring faster times on some wods, I attribute the improvement to overall muscle strength. This will be an interesting wod to re-do when sectionals come closer and I condition for more muscle endurance.
Thursday, November 10, 2011
Chest 2 Bar/ Run
WOD 1
For Time
21-15-9
Run 400 Meters between sets
TIME 9:01
*I woke up this morning feeling lethargic and still very sick. I went to the gym and did some leisurely rowing. Once I realized I was mine and the rower's time I left. After the 5:00pm class I felt up for something so I did the above wod. It felt good to be active and get after a wod. I finished in 9:01 and had a slight blood taste in my mouth. The cold air was a BIG factor in this workout. The chest 2 bar pull ups went as expected but I do feel like I am getting better at them.
For Time
21-15-9
Run 400 Meters between sets
TIME 9:01
*I woke up this morning feeling lethargic and still very sick. I went to the gym and did some leisurely rowing. Once I realized I was mine and the rower's time I left. After the 5:00pm class I felt up for something so I did the above wod. It felt good to be active and get after a wod. I finished in 9:01 and had a slight blood taste in my mouth. The cold air was a BIG factor in this workout. The chest 2 bar pull ups went as expected but I do feel like I am getting better at them.
Tuesday, November 8, 2011
Lower Body Strength Day
Strength
*Today was limited to a strength session that literally left me with my head on a table. I'm not sure if it was the workout or the workout combined with the cold and sinus/ Mucinex medicine I took right before. Either way, I was drenched in sweat and dizzy when we finished. I took the day off from Met-Cons to allow my body some recovery time from yesterday's workload and this morning's strength session. Tomorrow should be another heavy workload, looking forward to it!
*Today was limited to a strength session that literally left me with my head on a table. I'm not sure if it was the workout or the workout combined with the cold and sinus/ Mucinex medicine I took right before. Either way, I was drenched in sweat and dizzy when we finished. I took the day off from Met-Cons to allow my body some recovery time from yesterday's workload and this morning's strength session. Tomorrow should be another heavy workload, looking forward to it!
Monday, November 7, 2011
HSPU/ C+J, PC/ T2B/ WB, DU/ Lat Up N Over
WOD 1
6 Minute AMRAP
2 HSPU
2 Clean and Jerks (135)
TOTAL 9 ROUNDS 3 REPS
*Lucas and I hit this wod first thing this morning, it was a nice warm up considering I was ice cold and not in the mood to do anything. I woke up feeling pretty sick today.
WOD 2
3 Rounds UNTIMED
500 M Row (at different damper settings)
20 GHD Sit Ups
*I did this wod because I was still NOT motivated to go to "that place." I messed with the damper setting on the rower each round, I still prefer my go-to setting of 10, full damper : ). It was built for me.
Strength Session
*Heavy chest day with Mike and Craig this morning. It's discouraging to do strength work when you feel under the weather but I tried my best.
WOD 3
20 Minute AMRAP
5 Power Cleans (145)
10 Toe 2 Bars
15 Wall Balls
TOTAL 11 ROUNDS 18 REPS
*This is the "week 6" wod from last years sectional competition. Last year I scored 10 rounds 17 reps so I was pretty happy with my score, especially considering how crummy I felt and the sort of wods/ strength session I hit just before.
WOD 4
3 Rounds for Time
50 Double Unders
15 Lateral Up-N-Overs (25" box)
TIME 5:09
*Lucas, Leon and I decided to give this wod a go after the 7 o'clock class tonight. I was absolutely exhausted going in and it showed. I can easily do 50 double unders unbroken when I am fresh, tonight I think my first 50 was broken down into sets of 17, 10, 5, 6, and so on... It was an ugly set. So bad that Leon and Lucas were actually laughing at me mid wod. I think we were half laughing at how tired we were. Surprisingly, the sound of Leon's rythym on his double unders is what I think threw me off the most, I know I know pathetic. Still, a pretty good training day all things considered. Heavy leg day tomorrow so much needed rest tonight.
6 Minute AMRAP
2 HSPU
2 Clean and Jerks (135)
TOTAL 9 ROUNDS 3 REPS
*Lucas and I hit this wod first thing this morning, it was a nice warm up considering I was ice cold and not in the mood to do anything. I woke up feeling pretty sick today.
WOD 2
3 Rounds UNTIMED
500 M Row (at different damper settings)
20 GHD Sit Ups
*I did this wod because I was still NOT motivated to go to "that place." I messed with the damper setting on the rower each round, I still prefer my go-to setting of 10, full damper : ). It was built for me.
Strength Session
*Heavy chest day with Mike and Craig this morning. It's discouraging to do strength work when you feel under the weather but I tried my best.
WOD 3
20 Minute AMRAP
5 Power Cleans (145)
10 Toe 2 Bars
15 Wall Balls
TOTAL 11 ROUNDS 18 REPS
*This is the "week 6" wod from last years sectional competition. Last year I scored 10 rounds 17 reps so I was pretty happy with my score, especially considering how crummy I felt and the sort of wods/ strength session I hit just before.
WOD 4
3 Rounds for Time
50 Double Unders
15 Lateral Up-N-Overs (25" box)
TIME 5:09
*Lucas, Leon and I decided to give this wod a go after the 7 o'clock class tonight. I was absolutely exhausted going in and it showed. I can easily do 50 double unders unbroken when I am fresh, tonight I think my first 50 was broken down into sets of 17, 10, 5, 6, and so on... It was an ugly set. So bad that Leon and Lucas were actually laughing at me mid wod. I think we were half laughing at how tired we were. Surprisingly, the sound of Leon's rythym on his double unders is what I think threw me off the most, I know I know pathetic. Still, a pretty good training day all things considered. Heavy leg day tomorrow so much needed rest tonight.
Sunday 2 Mile Run
WOD 1
UNTIMED
2 Mile Run
*I woke up early and felt great so I decided to go for a two mile run around our sub division. It is a rarity for me to WANT to go for a run so I took full advantage. I enjoyed my Christmas music and the cool wind on my face!
UNTIMED
2 Mile Run
*I woke up early and felt great so I decided to go for a two mile run around our sub division. It is a rarity for me to WANT to go for a run so I took full advantage. I enjoyed my Christmas music and the cool wind on my face!
Saturday, November 5, 2011
T2B/ Pull Ups/ Burpees, Box Jumps
WOD 1
15 Minute AMRAP
Buy-In 50 Toe 2 Bars
10 Under Hand Pull Ups
10 Burpees
TOTAL 8 ROUNDS 2 REPS
*Under hand pull ups are not for me. They felt so foreign to me it was scary. I could not kip or get in to any type of a rythym. I ate a lot of crap carbs Thursday night and it directly affected my results this morning. It is amazing what different food does to your energy level and overall performance.
WOD 2
While wearing a 10 lb weight vest
0-4 Min 25 Box Jumps @ 21"
5-9 Min 20 Box Jumps @ 25"
10-14 Min 15 Box Jumps @ 28"
Record lowest score per each set of 5 minutes
0-4 SCORE 19
5-9 SCORE 16
10-14 SCORE 11
*This was a great wod for me to do. It allowed me to work on box jumps and not in the typical way. The weight vest added more of a change than I anticipated. Going in I thought I would be able to get all of the rep on the sets of 25 and 20. Honestly, I think I can get 20-22 reps on he 21" I was cold going into it (I didn't warm up enough) so my jumps were not multi responsive and that hurt my recovery for the following rounds.
15 Minute AMRAP
Buy-In 50 Toe 2 Bars
10 Under Hand Pull Ups
10 Burpees
TOTAL 8 ROUNDS 2 REPS
*Under hand pull ups are not for me. They felt so foreign to me it was scary. I could not kip or get in to any type of a rythym. I ate a lot of crap carbs Thursday night and it directly affected my results this morning. It is amazing what different food does to your energy level and overall performance.
WOD 2
While wearing a 10 lb weight vest
0-4 Min 25 Box Jumps @ 21"
5-9 Min 20 Box Jumps @ 25"
10-14 Min 15 Box Jumps @ 28"
Record lowest score per each set of 5 minutes
0-4 SCORE 19
5-9 SCORE 16
10-14 SCORE 11
*This was a great wod for me to do. It allowed me to work on box jumps and not in the typical way. The weight vest added more of a change than I anticipated. Going in I thought I would be able to get all of the rep on the sets of 25 and 20. Honestly, I think I can get 20-22 reps on he 21" I was cold going into it (I didn't warm up enough) so my jumps were not multi responsive and that hurt my recovery for the following rounds.
Wednesday, November 2, 2011
3 WOD Day
WOD 1
3 Minute AMRAP
Rest 1 Minute
6 Minute AMRAP
Rest 2 Minutes
Chipper
MOVEMENTS:
20 Chest to Bar Pull Ups
25 Burpees
10 Front Squats (155)
15 Hand Stand Push Ups
20 hang Cleans (155)
TIME/ TOTAL 22:03 (10:03 for the Chipper) 3 Minute AMRAP (49 Reps) 6 Minute AMRAP (62 Reps)
*I enjoyed the format on this workout it was a great way to mix it up.
WOD 2
21-15-9
Overhead Squat (135)
200 M Run
TIME 6:33
*I was too cold going in to this workout. Overhead squats are not something I should just jump in to without a warm up. Lesson learned.
WOD 3
15 Minute AMRAP
5 Power Cleans (210)
15 Wall Balls
20 Show Hand Push Ups
TOTAL 6 ROUNDS
3 Minute AMRAP
Rest 1 Minute
6 Minute AMRAP
Rest 2 Minutes
Chipper
MOVEMENTS:
20 Chest to Bar Pull Ups
25 Burpees
10 Front Squats (155)
15 Hand Stand Push Ups
20 hang Cleans (155)
TIME/ TOTAL 22:03 (10:03 for the Chipper) 3 Minute AMRAP (49 Reps) 6 Minute AMRAP (62 Reps)
*I enjoyed the format on this workout it was a great way to mix it up.
WOD 2
21-15-9
Overhead Squat (135)
200 M Run
TIME 6:33
*I was too cold going in to this workout. Overhead squats are not something I should just jump in to without a warm up. Lesson learned.
WOD 3
15 Minute AMRAP
5 Power Cleans (210)
15 Wall Balls
20 Show Hand Push Ups
TOTAL 6 ROUNDS
Tuesday, November 1, 2011
Double Unders/ KB Swings
WOD 1
5 Rounds for Time
50 Double Unders
30 KB Swings (53)
TIME 10:04
*I really wanted to get sub 10 minutes on this one. I can honestly say I gave it everything I had. When I increase my met-cons for sectionals I will definitely get this under 10 minutes. Double unders are probably the worst movement to lose conditioning on, that, running, rowing and any other monostructural movement!
WOD 2
Every minute on the minute perform 20 burpees.
*Workout stops once you fail to reach 20 burpees.
TOTAL 55 Burpees
5 Rounds for Time
50 Double Unders
30 KB Swings (53)
TIME 10:04
*I really wanted to get sub 10 minutes on this one. I can honestly say I gave it everything I had. When I increase my met-cons for sectionals I will definitely get this under 10 minutes. Double unders are probably the worst movement to lose conditioning on, that, running, rowing and any other monostructural movement!
WOD 2
Every minute on the minute perform 20 burpees.
*Workout stops once you fail to reach 20 burpees.
TOTAL 55 Burpees
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