Thursday, March 1, 2012

Week of work: March Mudder training has begun!

3 RFT of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

8:46 @ 16# medicine ball

Nice little primer WOD to ready me for Murph tonight. Gotta ramp up the training in the next 4 weeks!
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For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

BtW median time: 45:57

39:15

This was ugly. The wind took a toll on my runs. But they were cake, for some reason, compared to the latter end of all the basic movements.
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for time:
21 hang power cleans, 65#
400m run
21 push press
400m run
21 thrusters

(lost my time on this one)

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5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 Double unders
2 Shuttle sprints – half of b-ball court width and back, then full width and back
Rest 90 seconds in between rounds.

Post time for each round (minus rest)

10:50 total time.

(Due to time constraints, I used this as a QUICK primer WOD, in anticipation of a bigger WOD tonight. I only had a bit of time with waiting for the boy to finish chess club, and the other boy needed bike lessons. )

I removed the rests. (Hence, no individual round times)

WOW, that was a mistake… I’m sore from the last two nights of March Mudder WOD Madness, so it just felt insanely hard.

After tonight’s WOD, I have BIG plans for some SERIOUS mobilization work…

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