Day 159: Burpees Box Jump Over + 100 Meter Shuttle Run Sprints WOD
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| Friday; September 12th, 2014 - the Wall @ ROCK JUNGLE (West End) |
Warm-Up:
500 Meter ROW
2 Rounds:
- 25 meter WALKING LUNGE
- 10 Wall Balls
- 10 Scorpions (5/side)
SKILL:
Every 3 minute for 12 minute
- SUMO DEADLIFT 7 Reps @ 70% of 1 RM
- HOLLOW HOLDs 20 seconds
WOD:
EVERY 2 MINUTE for 12 MINUTE
- 10 BURPEES BOX JUMP OVERS
- 100 meter SHUTTLE RUN SPRINT
Today Coach: -none-; came in after class and did the workout.
My Thoughts:
I haven't done a WOD outside of the class for such a long time.... I don't even remember. Met up with Leanne this evening to do the entire class as seen above. It was an interesting experiment. I knew that she was going to give me a good run for my money. But I wanted to see how much of a gain she would have on me. If anything, she definitely help challenge me in a good way.
Warm-Up:
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| Cossack Stretch |
SKILL:
Haven't done a SUMO DEADLIFT for ages. I don't like it and prefer the normal DEADLIFT. Opted to go with 155 lbs, a far cry from 70% of 1 RM. This was followed by a 20 second HOLLOW HOLD. We had three minutes to complete all this, and the remaining time was used for REST.
WOD:
Ran into some of the guys who were here earlier, they did suggest that I do this WOD. It was a burner and they were quite correct on this. You have 2 minutes to complete (10 Burpee Box Jumps Over + 100 meter Shuttle Run Sprint) and the remaining time you can use as rest. It seems easy, but as the rounds build up; you evenutally get tired. I managed to finish 4 complete rounds, with less than a second to rest. The fifth set, I was short by 50 meters. Last set, I was shy by 62.5 meters for the run.
Modification: Instead of Burpee Box Jump Over, I did burpee box walk over box.
Misc:
Tomorrow is Bring a Friend day; will be bringing two friends to give Crossfit a try for them. Should be interesting.
Remember to stay consistent in your training and tackle one WOD at a time!!
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