Thursday, April 24, 2014

April 24 WOD: Chelsea

Chelsea is one of the mean girls.

EMOM x 30 minutes
5 pull ups
10 push ups
15 squats

I did the first three rounds as prescribed, but after that I scaled my pull ups down to ring rows.

My score: 19

Tuesday, April 22, 2014

April 22 WOD: Rope climbs

A. Skill

Rope climbs

B. Metcon

4-6 sets of:

3 power cleans (185/135#)
6 ring dips
9 box jumps (24/20")
12 hand release push ups
Rest 2 minutes

I need to work on my rope climbing skillz.

My score: 6 rounds, 17:13 (75#, parallette dips, 20")

Wednesday, April 16, 2014

April 16 WOD: Plyo Wednesday!

A. Warm up

Ladder drills

B. 4 Station skills/drills

4 sets of:

40 seconds on, 20 seconds off
a. Lateral high knees over hurdles
b. Quick feet on 12" box
c. Balance on 1 leg with eyes closed
d. Plank

C. Metcon

15 minutes AMRAP

16 walking lunges with kettlebell (1 step = 1 rep)
14 weighted sit ups with the same kettlebell
12 jumping goblet squats
* Every 2 minutes, 4 shuttle sprints

My score: 2 rounds + 14 walking lunges (8 kg KB)

Monday, April 14, 2014

April 14 WOD: Annie

A. Strength/Skill

3 sets:

8-12 Barbell Bulgarian split squat
Rest 30 seconds
1 minute handstand hold (unbroken or accumulated)
Rest 3 minutes

B. Metcon


Double unders
Sit ups

I used a 35 lb bar for the split squats. They were weird and a little bit hard for someone who's had zero workout for 2 weeks. I did the handstand holds unbroken, since I thought it would be a hassle to come down and then go back up again. As for the metcon, I have yet to do Annie in under 15 minutes.

My score: 20 DUs + 8 sit ups