WOD 8/14/11
3 rounds of: Row 30 seconds @95% effort;60 seconds rest
Power Clean-1/1/1
3 rounds of: 30 seconds max rep- Burpees;90 seconds rest
4 rounds of: 1 min max rep- 15 Wall Ball (20/12lbs)/ 1 Rope Climb;60 seconds rest
New T-Shirts are in.. Including Tank Tops for the ladies $20
3 rounds of 30 second row – 135, 145, 137
Power clean (my fave!) – 1/1/1/1/1
Warmup: 3×45, 3×65
75/85/95/105/110PR
3 Rounds Burpees: 11/10/9
5 Rounds: 1 min AMRAPS:
Round 1: 1 5 wallball
Round 2: 1 5 wallball
Round 3: 1
Round 4: 1
Rounad 5: 1
3 rounds of: Row 30 seconds total of 587 meters
Power Clean-1/1/1– 135×8 155×2 165×1 175 f 175 f
4 rounds of: 60 seconds max rep- Burpees;90 seconds rest– I didn’t have the rope climbs so i substituted GI janes in this and worked in 1 minute rounds , for a total of 4 rounds 12, 9, 7, 5 reps
I did some wall balls one minute intervals 15, 13, 12 10
It is much more fun to motivate at the box than at the Y, plus without bumper plates i was worried about dropping the heavy weights on some dude doing some inverted squats on the squat machine. I would have liked to make it down today Iz but the timing wasn’t right.
Gotta stay cool in the water.
http://www.nytimes.com/2011/08/15/sports/rise-in-first-time-triathletes-raises-safety-concern.html?_r=1&hp