Saturday, May 18, 2013

Saturday 05185013 Double WOD

Had 2 workouts today...we started at the park in the morning per usual...

Warm up run
Stretch and Mobility

100ft run
10 x Burpee *no push up and no jump
100 ft run back
30 x sit ups
30 x jump ups
3 rounds of the above

Side Plank  - hold for 1 min both sides

100ft run
30 x squats
30 x jump ups
3 rounds of the above

Side Plank - hold for 75 seconds both sides

Partner Work
1 - top of push up plank hold until  partner completes

1 - split leg lunges 10 x each leg
3 rounds of the above

Warm Up
1200m row - 5:22
Stretch Mobility


A1 - Push Press 7 x 5 using perfect form, elbows IN FRONT of bar
warm up - 95lbs x 5 (2 sets)
135lbs x 2 *was too heavy and my form was suffering so I had to go down
115lbs x 4

towards the end it was not pretty..I had to concentrate on getting my elbows in front of the bar.

A2 - Pull ups 7 x 5
I was only able to complete 20...barely. FAIL

B1 - Kettle Bell Snatch 15 x 4 alternate hands every 5 reps

35lb honesty it was probably too light.  Towards the end it did get hard but next time, I should use a heavier KB.

B2 - Knees To Elbows - 15 x 4

*penalty for dropping to floor is 5 x burpee box jumps
I dropped 2xs so I owed 10 burpee box jumps
**I also failed this and did not finish this...I only got 11 x 4 done...missed 3 additional.

C - Good Mornings using 45lb bar only - 10 x 3

+ 10 Burpee boxjump penalty

It was a tough day...but I felt good at the end....

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