Monday, September 20, 2010

One Post: Two WODS

Saturday Invasion WOD: Team Relay

1. Row 1000
2. 30 Wall Balls - 20 pounds
3. 50 Squats
1. 40 sit-ups
2. 50 sit-ups
3. 50 Double Unders
1. 30 Box Jumps - 24"
2. 400 m run
3. 400 m run
1. 50 thrusters, 45 lb
2. 30 pushups
3. 20 pull ups
1. 12 pull ups
2. 30 pull ups
3. 21 KB swings

Each team consists of 3 members and are assigned a number from one to three. People numbered 1 are responsible for the movements labeled one above, people labeled two are responsible for the movements labeled two, and so on. I was a number two in my team. We were called Team Chuck Norris.

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Monday:

Strength (Front Squat): 3-3-3-2 (fail)-3
Load (kilograms): 50-60-70-75-72

WOD: 10 rounds for time of:
15 Deadlifts
15 Push ups

Time: 19:02

I started the deadlifts at 60 kg. By round 4 or 5 my back was starting to round too much so I scaled it back to 50 kg. By round 8 or 9 I scaled down even more to some lighter weight I don't remember. My back is dead.

Also, Fight Gone Bad is this Saturday. Please do donate: https://rapidgiving.com/fundraising/page/3252/project-pang

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