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 10 WOD: Team WOD

There was no strength or skill work today, just the metcon workout.

Team WOD (teams of 3)

4 x 5 minute AMRAP

3 box jump overs (24/20")
6 push press (95/65#)
9 kettlebell swings (24/16 kg)
Rest 2 minutes between quarters

A team member does one whole round and the next team member does the next round, and so on. After 5 minutes, there's a 2 minute rest, and then the next 5 minute AMRAP begins. I teamed with Rhona and Mau, and Coach Jordan said that we should aim to do 9 rounds during each set. Apparently, about 2 teams were able to do it. Unfortunately, we weren't one of them.


Our score: 26 + 8 KBS (18"; 55#; 16 kg)

Aug 22 WOD: Team WOD

Teams of 3 (20 minute time cap)

21-15-9

Back squats (155/105)
Kettlebell swings (32/24)
Pacer holds plate OH (45/25)

Today, Helen, Rhona, and I teamed up. What happens is, one person does the back squats while one does the KBS and the third one holds the plate overhead. If the person doing the overhead hold must rest, the other two have to rest too. For the first set, I did the KBS while Rhona did the OH hold and Helen did the back squats. The three of us rotated until we all completed the set of 21, and we did the same for the set of 15 and 9. My aching quads!

Our score: 10:00 (75 lb back squat/16 kg kettlebell/25 lb plate)

Aug 21 WOD: Team WOD

The WOD we did today was different from what was posted on the site (supposedly "Bra-less" Annie). It was a team WOD, and we got to choose our teammates. Naturally, Rhona, Trish, and I teamed up.

Team WOD (30 minute time cap; teams of 3 with only one person working at a time)

150 burpees
200 kettlebell swings (24/16)
250 anchored situps
300 squats

We divided the work among us and decided to do 30 x 5 burpees, 20 x 10 KBS, 16 x 15 + 10 reps anchored situps, and 20 x 15 squats. We decided to use 16 kg for the KBS as prescribed.

It was hard! Especially since I've had no exercise since last Thursday.

Our score: 29+ minutes