2010 PA/MD/DE Sectional
WOD 3
20 minute AMRAP
1000m row
then, AMRAP
20 DU's
15 Wall Ball 14# (12#)
10 Pushups
5 Pullups
6 rounds + 20 DU = 320 total reps
The top score for this workout was 287 reps, but that was with a 15lb vest which I didn't have and ring pushups which I also didn't have. Still happy with my score!
Friday, October 21, 2011
Wednesday, October 19, 2011
Oregon/Idaho Sectional
2010 Oregon/Idaho Sectional WOD 3
The Chipper:
30 Wall Ball 14# (12#)
30 Ground to Overhead 65#
30 KB Swing 14kg
30 OH Squat 65# (45#)
30 Burpees
30 Ground to Shoulder 65#
Time- 21:29
As soon as I wrote down this WOD in my journal, I instantly regretted it. But, instead of scribbling it out, I did it. Not Rx'd, but I finished within the 25 minute cutoff time. This is what I miss from classes, forcing myself to do things that I normally wouldn't do. Looking back to last spring and summer, I was attacking WOD's because I was feeling fit and strong. I need to get back to that place, one day at a time, doing something every day that makes me uncomfortable.
It's just like I told one of my athletes yesterday, instead of shying away from your weaknesses, attack them and work them until they become strengths. OH Squats are not my strength. Attack!
The Chipper:
30 Wall Ball 14# (12#)
30 Ground to Overhead 65#
30 KB Swing 14kg
30 OH Squat 65# (45#)
30 Burpees
30 Ground to Shoulder 65#
Time- 21:29
As soon as I wrote down this WOD in my journal, I instantly regretted it. But, instead of scribbling it out, I did it. Not Rx'd, but I finished within the 25 minute cutoff time. This is what I miss from classes, forcing myself to do things that I normally wouldn't do. Looking back to last spring and summer, I was attacking WOD's because I was feeling fit and strong. I need to get back to that place, one day at a time, doing something every day that makes me uncomfortable.
It's just like I told one of my athletes yesterday, instead of shying away from your weaknesses, attack them and work them until they become strengths. OH Squats are not my strength. Attack!
54321 WOD
2010 Midwest Sectional
54321 WOD:
For total reps:
5 minutes row for calories- 65 cal
4 minutes box jump- 115
3 minutes hang squat snatch 45#- 18
2 minutes wall ball 12#- 22
1 minute HSPU- 5
TOTAL REPS- 225
54321 WOD:
For total reps:
5 minutes row for calories- 65 cal
4 minutes box jump- 115
3 minutes hang squat snatch 45#- 18
2 minutes wall ball 12#- 22
1 minute HSPU- 5
TOTAL REPS- 225
Monday, October 17, 2011
No Time
4 rounds:
500m row
15 Pushups
~15 minutes (forgot to start the clock)
Mad at myself for not doing 5 rounds. Argh!
500m row
15 Pushups
~15 minutes (forgot to start the clock)
Mad at myself for not doing 5 rounds. Argh!
Lots O Squats
4 rounds:
200m run (modified 3-3-2-2 laps = 1600m total)
50 squats
Time- 14:21
5 x 5 Strict Press @ 66#
5 x 5 Pullup
3 x 10 GHD Situp/Back Ext.
200m run (modified 3-3-2-2 laps = 1600m total)
50 squats
Time- 14:21
5 x 5 Strict Press @ 66#
5 x 5 Pullup
3 x 10 GHD Situp/Back Ext.
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