Thursday, September 3, 2009

Dirty Thirty and Death by Rowing

The past few WODs have been good. Hard enough to make you miserable but not bad enough to make you want to quit.

Wednesday, 3 September

WOD: Dirty Thirty

30 Box Jumps
30 Jumping Pull-Ups
30 KB Swings
30 Walking Lunges
30 Sit-Ups
30 Push Presses
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Unders

Yes, I realize this is the Filthy Fifty with only 30 reps. However, that was the WOD and I did it. I used 45lbs for the Push Presses, 25lbs for the KB Swings, and a 12lb ball for the Wall Balls. I finished in 17:21, which I am kind of proud of, since I have never done it that fast before.

Tuesday: Cake day.

Monday, 1 September


Warm Up:

AMRAP in 10 Minutes of:
2 TGUs per side
1 Rope Climb

WOD: 3 Rounds of:

1000m Row
50 Box Jumps
30 American KB Swings

I managed to get through 4 rounds of the warm-up. I used a 20lb KB for this and climbed the net.

I used a 25lb KB for the American KB Swings and completed the WOD in 36:30. I would have been done faster, except I had to take a break after the first round since thought for sure I was going to toss my cookies. I didn't, but still. Good workout.