WOD #325: Annie

It’s been at least a week since my last WOD (been super busy at home and work).

Annie
For time:
50-40-30-20-10 reps of
Double-unders
sit-ups

BUY-IN:  3×10 CFWU (no sit-ups)

WOD:  13:59 (sucky!)  Last time 9:31, PR 8:15

CASH-OUT:  none

I noticed right away that I was not very efficient on my DUs (jumping too high), which killed me on my sit-ups too (See this WOD for details).  I hope to be back under 10 minutes the next time I attempt this.  On the upside, I did get 36 DUs in a row (first round only!), a new PR.

WOD #324: push-up, squat, burpee ladder

10 minutes AMRAP:

1 hand-release push-up, 1 squat, 1 burpee
2 hand-release push-ups, 2 squats, 2 burpees
3 hand-release push-ups , 3 squats, 3 burpees
and so on. Continue until the 10 minutes are up. Post number of rounds.

BUY-IN:  none

WOD:  10 rounds + 7 push-ups (= 62 hand-release push-ups + 55 squats + 55 burpees)

CASH-OUT:  2.1km bike ride home

This is was a workout I prescribed to the fitness class at my internship.  Didn’t realize how tought it would be, because I thought I would be able to do at least 70 reps of each (so at least 12 rounds).  My Achilles’ Heel (or Hell, if you will) was the HR push-ups, as usual.  The last few sets were done 2-3 at a time.

#323: The Chief

Scaling from BrandX.

Pack-ish (didn’t realize it was power cleans, not hang power cleans):
Max rounds in 3 minutes of:
95 pound Hang Power cleans, 3 reps
6 CF-style Push-ups (hand release)
9 Squats

Rest 1 minute.  Repeat for 5 cycles.

BUY-IN:  none

WOD:  4, 4, 4, 3 + 3HPC + 4PU, 3 + 3HPC = 18 rounds total

CASH-OUT:  2.1km bike ride home

Damn!  For some reason, I confused power cleans with hang power cleans, so every second and third rep was from the mid-thigh.  I’ll have to try this again with full power cleans.  Got tired at the end, and my form was lacking (starting to lean foward and pull up with my arms).  Perhaps doing full PCs will change that.  Push-ups got hard in the last two rounds, with the last sets broken 3-2-1.  Otherwise, looking forward to doing this again.

WOD #322: Modified Helen

Modified “Helen”
3 rounds for time:
Run 400 m
21 dumbbell swings, 50#
12 burpees (no access to pull-up bar)

BUY-IN:  none

WOD:  10:04 PR
rd1 2:57, rd2 3:27, rd3 3:39
everything unbroken

CASH-OUT:  2.1km bike ride home

I am doing an internship at a school and doing a CF unit with a class!  Finally get to teach some CF to a group.  Having a Cert does have its privileges! Because the group was so large (and no pull-up bar), I opted to replace pull-ups with burpees. They loved it! First girl WOD for them, and some really pushed themselves.  I did it myself after school with a few colleagues.  I think I could be faster if I had actually did pull-ups.  Burpees suck!  But last time I did this, I did it in 11:12 with broken 35# dumbbell swings.  PR, baby!

WOD #321: run 2.1km with burpees

For time:
Run 2.1km.
Every minute on the minute do 5 burpees, you have the rest of that minute to get as far as you can before having to do the burpees again.

BUY-IN:  2.1km bike ride to drop off bicycle for tune-up

WOD:  15:36, 75 burpees (speed was approx. 8.1km/h)

CASH-OUT:  Serious Fran cough!

Didn’t have time to WOD today, so this was the best thing I could have done, since I needed to get home after dropping off the bicycle anyway.  Got a few looks as I got down to do 5 burpees here and there, but otherwise, really enjoyable, if you could call doing burpeeds enjoyable.  Most of the time, I had 41 seconds to run after the burpees.  This is similar to what I did back on March 5 but I ran 1.6km in 10:59 with 50 burpees.  Again, there are no burpees at the beginning.  I ran a bit slower this time, compared to 8.7km/h with only a mile to run.  Then again, I did do 25 more burpees!