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)

March 26 WOD: Plyo + running

Summer has definitely arrived and the headache I got from running under the sun is solid proof.

A. Active dynamics (4 laps each)

1. High knees
2. Butt kicks
3. Deons
4. Skips
5. Back pedal
6. Carioca
7. Lunges
8. Burpee broad jumps
9. Forward hops
10. Double leg zigzag forward hops
11. Single leg zigzag forward hops

B. Strength/Skill

Split squats with kettlebells, 3 x 10 each leg

C. WOD

20 minutes running clock

400m run
Max reps jumping squats

At 4 minutes:
400m run
Max reps box jumps

At 8 minutes:
400m run
Max reps V-ups

At 12 minutes:
400m run
Max reps box jumps

At 16 minutes:
400m run
Max reps jumping squats

It took us about 45 minutes to finish all the active dynamics drills so we didn't get a chance to do the split squats and we went straight to the metcon.

In other news, the box is moving to a new location this Saturday and I feel a bit sad. I still remember the very first time I walked through the intimidating red doors of the box. Lots of things have happened, lots of changes have taken place since then. Like Samantha said in SATC, "A lot of shit went down in this place. Attention must be paid."

What may be the last time we get a picture here :(

My score: 38