Tuesday, September 10, 2013

Tuesday 9.10.13 WOD


1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Skills
10 RFT:
30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn't count.  restart that set and continue till you finish 10 sets.

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5 comments:

  1. UnknownSeptember 10, 2013 at 8:36 PM

    Did yesterdays WOD:
    1. AMRAP 20
    Power Cleans (205, 140)
    Muscle Ups
    ascending ladder 1,1,2,2,3,3.....
    Total: 8 rds +7pc
    (used 125#, subbed muscle up with 1 pull-up/ring dip per mu)
    2. Didn't do...shoulders and traps were tight and just struggling mentally with Snatches & OHS right now. Lame....excuses, excuses :(
    3. 1 Front Squat OTM x 10: used 115#
    Looking forward to tomorrow to make up this deadlift, burpee workout!

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  2. Todd J.September 11, 2013 at 8:31 AM

    Nice job on the WOD, but looking forward to burpees, I don't believe it, not a word :).

    Last night I did
    1) 1 up to 10 bench press @ 225

    1 legless rope climb @ 15′ in between sets of bench (subbed towel pull ups, dang those are tough!)

    Bench press weight should be scaled so that you cannot complete the entire wod unbroken.

    First 4 rounds @ 180#, rounds 5&6 @ 160, and rounds 7-10 @ 130. Hit failure on these, wow my shoulders and chest were smoked.

    2. 3 Position Clean and Jerk
    3 sets of: 3 Position Clean and Jerk.
    Position One - High Hang, pockets
    Position Two - Hang, mid thigh
    Postition Three - Low Hang, below knee
    Did these @ 155#

    3) Front Squat
    10 x 1 across, OTM @ 200#

    What a tough 2 days of WODs, my body is so very glad today is a rest day, going to do some running at the track during Teague's practice tonight.

    ReplyDelete
  3. jaynaSeptember 13, 2013 at 10:51 AM

    1. I did this workout on Friday the 13th. Time was 24:05. I could have gone faster.
    2. I just did 300 DU because I knew I couldn't do 30 in a row. I did link 20ish. The last 100 were pretty fast.

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