WOD
by Chris Spealer
by Chris Spealer
15 Deadlift (225/ 135#)
30 Wall Ball (20/ 15#)
30 KettleBell Swing (53/35#)
800 m Run
30 Pull-Up
30 Burpee
400 m Run
30 Box Jump (24/20" - No Step-ups allowed for Rx'd)
30 Overhead Squat (75/ 53#)
(Post times to comments)
30 Wall Ball (20/ 15#)
30 KettleBell Swing (53/35#)
800 m Run
30 Pull-Up
30 Burpee
400 m Run
30 Box Jump (24/20" - No Step-ups allowed for Rx'd)
30 Overhead Squat (75/ 53#)
(Post times to comments)
9 comments:
Now this is the way to start the week! Nice little WOD.
Geeze, Pat and I are sure to meet puckie tonight
31:00 with several caveats. 12 lbs med ball, heaviest I had to work with, box jumps done on stairs with much cheating to avoid concussions as well as to avoid passing out, OHS's done with 45 lbs to avoid explosive shoulder syndrome. Didn't push myself and still nearly passed out, would have had prolonged intimate relations with Pukie had I pushed it. Good WOD, nasty stuff.
Sorry, now that I think about it, it was not 31 minutes, it was 26. I can't do arithmetic.
Pat - 19:24
Rich - 19:35
Steve - 20:52
Tyler - 25:53
Dan H. - 35:34
Jason - 20:25 (15 OHS)
Mac - 22:34 (ROM)
Matt - 30:39 (Blue B, Box Step, 1/2 OHS @ 55#)
Sean - 19:40 (95# Dl, 35# KB, 5 Pull-Ups, Box step, 25# OHS)
Meghan - 28:23 (10# WB, Red, Box Step)
Anita - 22:28 (Russian Swing, J Pull-Up, squat thrust, Box Step, 33# OHS)
Molly - 29:29 (95# DL, Blk B, Knee Burpees, 35# OHS, Row)
Deb - 29:57 (95# DL, 18# KB, Green B., Knee Burpee, Box Step, 25# OHS)
Intro Class WOD 4
200m Run
30' Walking Lunges
Jumping Pull-Up
Alex - 6:20
Becky - 6:59
Mike T - 7:20
Julie - 8:01
John - 8:10
I think my time could have been better if not for the wind resistance of the Mo, it seemed to add a minute or two to the run.
We'll have to grease it down next time, Steve - More aerodynamic!
Makeba - 25:30 (scaled volume -1/3, Knee Burpies, OHS 15#, KB swing 26#)
Post a Comment