WOD 9/27/13
6 Minutes Shoulder/Back/Hip Mobility
A- WU- 30 Seconds each: Laps/High Knees/Fanny Whackers/Carioca/Back Pedal/Bear Crawl/Crab Walk
B- Barbara= 5 Rounds of: 20 Pull Up/30 Push Up/40 Sit Up/50 Air Squat; 3 Minutes Rest
Notes: Score= Total Time To Complete all 5 Rounds Including Rest
C- 2K Row or 1 Mile Run @ 70% RPE
We came up with a question for the day/blog.
Name your own metcon and what would it be?! Has to include a strength and weakness. 3-2-1…GO!
Love it! I’m gonna change my answer from earlier and go with:
AMRAP – 15 minutes (I’m better at the shorter ones 5-8 minutes)
200M Row (weakness)
10 DB Snatches each arm (45/25), floor to overhead (strength)
15′ Handstand Walk (just because!)
Other weaknesses that I wouldn’t mind subbing out for the row: 10 Pull Ups or 50 DUs
I’ve been known to throw out this one as a joke…
“A Bad Day”
For Time:
500 burpees
But honestly mine already has a name, Mary… Maybe I could make it worse though:
20min AMRAP
5 Muscle-Ups
10 Pistols (alternate legs)
15 HSPU
I call it the “Barack” because on the day I can do one round RX’d I’m going to drop the mic and walk off.
That’s a hard one. Dave Castro might program that one for the open. Lol.
“Go Fran Yourself”
21 thrusters 95/65
20 box jumps 24/20
20 pull ups
15 thrusters
20 KB swings 1.5/1 pood
20 burpees
9 thrusterrs
20 double unders
20 wall balls 20/14
Wow- I kinda wanna do this!
6 Minutes Shoulder/Back/Hip Mobility
A- WU- 30 Seconds each: Laps/High Knees/Fanny Whackers/Carioca/Back Pedal/Bear Crawl/Crab Walk
B- Barbara= 5 Rounds of: 20 Pull Up/30 Push Up/40 Sit Up/50 Air Squat; 3 Minutes Rest
R1-2:37
R2-3:07
R3-3:30
R4-4:04
R5-3:42
Total time with rest-29:30 Rx
C- 2K Row 8:08
~ a 5:00 pr
Solid!
Thanks Oak. Did you hit this WOD up today?
Nope, I let it pass this time.
Barbara, better known as the bitch
44:11 Rx
Barbara : 45:18 and I ran a mile and I cried at the end . And maybe I still am .
A) Circle Fun
B) Barbara – 5rds – 20pull/30push/40sit/50squat
39:55 all in – rds were like 4:20/5:20/6:10/6:30/5:40 or so
After squats on Monday and bench on Wednesday I can’t think of a more brutal way to end a week. This one was tough. Everyone killed it though.
Wow amazing work today guys. Everyone really really Work hard and push through this work out.
Tina if I had to choose my own work out. It would be……. I think Dave would do this with me
One-mile run
Five muscle ups
10 pistols on each leg
2000 m row
For time!
Finally posting so someone can stop telling me to…
Barbara: 37:41 with banded pull-ups.
Maybe in a few years, I’ll be able to do 1 real pull-up. But today I did Barbara 4:23 faster than when we did it earlier this summer, so I’ll take that. 🙂
Way to go. Huge PR shara!! Welcome to the blog bTw
Special about out to my non bloggers Chrystie who crush her time by over 3 minutes and Chris K who was able to drop his Barbara time 18 minutes!!!!! Super exciting