May 7 WOD: Plyo Wednesday

A. 4 square drills, Tabata style

2 sets of 8 different drills

B. Banded sprints x 10

C. Metcon

5 RFT (20 minute cap)

200m medicine ball run
15 wall balls (9/7 kg)
15 medicine ball burpees

I used a 5 kg ball for the metcon, and for the MB burpees, I did a burpee first before getting the ball and finishing with it overhead.


My score: 3 rounds + 150m run (5 kg)

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

March 12 WOD: Plyo day and team WOD

Every time I come to plyo day I tell myself, "You neeeeeddddd this." Coz you know, my metcons always suck.

A. Ladder drills

B. Station skills and drills

4 rounds (45 seconds on, 15 seconds off):
- Lateral hops over hurdles
- Quick feet on 12" box
- One leg balancing with eyes closed

C. Metcon

Team WOD (teams of 3)

15 minutes AMRAP
Person 1 - 200m run (pacer)
Person 2 - goblet jump squats (16/12 kg)
Person 3 - kettlebell swings (24/16 kg)

The score is the total number of reps of goblet jump squats and KBS. I got teamed with Helen and Rae and I got the lowest score among the three of us. I used the prescribed weights for the kettlebell movements so can I use that as an excuse? Sorry, girls!


Our score: 415 reps

February 26 WOD: Plyo Wednesday!

Since I'm so bad at body weight movements, I don't go to the box on Wednesdays because they're plyo day. I usually pick Wednesday as my rest day but I didn't work out yesterday so I had to come in today.

A. Resistance band sprints

B. Plyometrics: 4-square drill

C. Metcon

3 rounds, FGB style

1 minute max reps of:

Wall balls (9/7 kg)
Box jumps (24/18")
Kettlebell swings (24/16 kg)
Burpees
V-ups
1 minute rest

D. Core work: partner Russian twists with med ball

The plyo part wasn't bad, it was the metcon that sucked. Ideally, you should rest only during the 1 minute rest period but I love to rest so my score wasn't that good. We weren't able to do core work anymore though because there was no more time.


My score: 195 Rx

January 22 WOD: More plyo

I arrived early again for the WOD. I'm such a nerd, I know. While waiting for more people to arrive, Pau helped me with my wall balls. He taught me the movement step by step, and although I still can't hit the red line, I can do them better now! Yay!!!

For the WOD, first we did 5 mins dynamic warm up indoors. A lot of jogging in place, high knees, butt kicks, and jumps. After that, we went outside to do hurdles, sprints, and different kinds of jumps. Then we went inside again to do tabata squat jumps. That's 8 sets of 20 secs squat jumps and 10 secs rest. My quads were on fire after that. Finally, we did a 1-min plank and another core exercise that looks like the bridge pose in yoga.

When I came home I had a cupcake and banana pancakes. Happiness.

January 15 WOD: Lots of plyo

I attended the 4 pm class today, not knowing that Sundays were plyo (short for "plyometric exercise") days. There was no prescribed number of rounds or prescribed time duration for the entire WOD.

We did 5 kinds of exercises:

- Running drills (like butt kicks, high knees, etc.)
- Square jumps
- Sprint with an elastic band (you wear it around your waist and your partner pulls on you while you run)
- Tennis ball push ups (toss the ball, do a push up while it bounces once, and catch it)
- Squat jumps

Needless to say, I was breathless and sweating like a pig by the end of the WOD.