Saturday, May 31, 2014

05302014 and 05312014 WODs

Forgot to post my WOD on Friday so going to combine it in this post.

Friday 05302014
WARM UP
Tabata = Push Ups, Jumping Jacks, Plank, Squats, Jumping Squats, Sit Ups

SKILL
Run
200m
400m
600m
11:03

WOD
Modified Fight Gone Bad
3 rounds = 15 minutes
1 min each station
Squats
SDHP @ 53# KB
Box Jumps
Push Press @ 35# DBs
Rest

Completed 259 reps

Saturday 05312014
Walked in the gym and jumped on the rower for warm up
2000m row

SKILL
Uphill Run
8:37

WOD
100 DUs scaled to 200 singles
50 x Thrusters @ 75#
40 x Power Clean
30 x Pull Ups @ Purple Banded
20 x SDHP
10 x Sit Up

17:55

Finished up with some accessory work and did pause squats.  Sitting in the bottom for 2 -3 seconds for reps.
Pause Back Squat
135# x 10 (2)
155# 5 x 3

DONE!!!

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