WOD 3/22/11

3min D.U./1 min Sit Up + 2min D.U./1 min Sit Up + 1min D.U./1 min Sit Up

Tabata- KB Swing (Russian-24/16)

Row 1k @ 24SPM

3 RFT of: Bear Crawl/Broad Jump 100′

WOD Archive

WOD 3/22/11

3min D.U./1 min Sit Up + 2min D.U./1 min Sit Up + 1min D.U./1 min Sit Up

Tabata- KB Swing (Russian-24/16)

Row 1k @ 24SPM

3 RFT of: Bear Crawl/Broad Jump 100′

13 replies

Head Coach says:
03/22/2011 at 9:36 AM

Double Under Sit Up= 130/33;56/38;43/32 total=226 Double Under/103 Sit Up=329
Tabata Swing @ 24kg= 85
100′ Bear Crawl/Broad Jump=3:03
1kRow@24SPM=3:48.4
22 HSPU’s
Figured I would go first so that Dan had someone to chase for a change:)
Reply
- coachcanadan says:
  03/22/2011 at 4:02 PM
  
  Thanks for going first, Coach!
  Reply
Tammyli says:
03/22/2011 at 10:10 AM

DU’s/Su’s – Total – 78/59
KBS – 56 @ 12k
Row @ 24SPM – 5:33
Bear Crawl/ Broad Jump – 5:41

I suck today 🙁
Reply
- Head Coach says:
  03/22/2011 at 10:04 PM
  
  Don’t be so hard on yourself. You did great!
  Reply
Marina says:
03/22/2011 at 12:04 PM

DU/SU = 55/91

KBS = 16kg – 83

Row 1k = 4:32

Bear Crawl/Broad jump = don’t remember the time, but these were killers
Reply
- Tammyli says:
  03/22/2011 at 2:55 PM
  
  Damn Marina,
  You wooped my ass today!! We will WOD on Friday.
  I will have to step up my game.
  
  P.S.. You should try the Opens WOD sometime this week. Come in early and I will run you through it!!
  Reply
  - Marina says:
    03/22/2011 at 3:32 PM
    
    maybe Sunday? you better WOD with me on Friday.. or else
    Reply
coachcanadan says:
03/22/2011 at 1:33 PM

Brutal metcons today. Loved it.

DU/SU: 180-34-110-30-44-30 = 428
KB Tabata @ 24kg: 12-11-10-11-10-9-10-10 = 83
1000m row @ 24s/m: 3:36
Bear crawl / broad jump: 2:41

+

50 burpees. Halfway point. 1,275 burpees so far over the past 50 days. Ouch.
HSPUs too. Plus some C&Js and then holding 135# overhead for as long as I could. Figured these would help my HSPUs. Maybe.

Coach Dan
Reply
Aaron says:
03/22/2011 at 4:25 PM

who came up with this?, its 4pm and I’m still recovering.

DU/Situps
158/31
98/31
44/28
DU=300 situps=89 total 389

Tabata swing 24kg 11-10-10-10-10-6-10-9=76

Row 1k @24spm 3:53
not bad but I had a hell of a time finding my rhythm in the first 200m all wonky.

Bear crawl/broad jump 2:51

aaron
Reply
Kristen says:
03/22/2011 at 9:55 PM

First time blogging…and here it is:

Double unders/sit ups: 129/82
Tabata KBs @16kgs 1-6 then made the mistake of switching to 12kgs for 7+8: 50 [bah!]
Row 1K @24s/m : 4:55
Bear Crawl/Long Jump: 3:55
Reply
- Head Coach says:
  03/22/2011 at 9:59 PM
  
  Nicely done Kristen:)
  Reply
- coachcanadan says:
  03/22/2011 at 10:37 PM
  
  Nice job on the DUs!! Welcome to the blog!
  Reply
Jason J says:
03/23/2011 at 10:24 AM

Double Under Sit Up – 96/33; 60/29; 36/25 total = 192 Double Under/87 Sit Up = 279
Tabata Swing @ 24kg – 81
1k Row@24SPM – 3:53.0
100′ Bear Crawl/Broad Jump – 3:42 w/ the 20lb vest 🙂
Reply