Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
43:26
I thought this one was going to be easy, but was very surprised when it took me 43” to complete. I was even more surprised when I saw others clocking in at 10 and 12”. Not sure what, if anything, I did wrong, but maybe I should have scaled this? Dunno…I’ll just hope for a better outing next time around.
you may have rested a little too much in between events…i’m sure the jumps murdered you. But, take some of those low times with a grain of salt….some people get so anoxic that they forget how many rounds they did…lol
you got a good workout? legs were burning? stomach felt nasty during jumps? good for you!
Buy-In: 10 Agility Ladder drills, 10 Turkish Get-ups, 10 abmat situps, 10 supermen, Range of motion for arms.
WOD: 12 minutes
Squats - 43, 21, 26, 25, 28 - 143 total
Pull-ups (assisted) - 17, 10, 10 - 37 total
Push-ups - 25, 26, 25 - 76 total
I stayed moving the whole 12 minutes, but squats weren’t happening this morning. I’m blaming Famous Dave’s Bar-B-Que last night!
For this kind of WOD, I check how many seconds per move I am averaging, so I can compare my work load to other WODs. This one came in at 720 seconds/256 moves, or about 2.8 sec/move.
If anyone is interested, there is a neat exercise/interval timer at http://www.speedbagforum.com/timer
It sounds off a bell at your interval times, gives a warning sound when an interval is coming to an end, and tracks number of rounds. Pretty cool if you workout near a computer.
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
18:00 minutes
Squat = 383
Pull up = 80
Push up = 69
Legs started getting wobbly but had to slow down more b/c of being winded….
Squats,pullups,pushups…..repeat
-45squats/15pullups
-44 squats/16 pushups
-40squats/20pullups
-39squats/21pushups
-40squats/20pullups
-35squats/25pushups
-30squats/22pullups (timed out)
totals - squats273
-pullups77
-pushups62
could have maybe famed a little with the squats, but went to failure instead . Knew it was gonna be a chore to pass 12 min after round 3
Squats, Pull-Ups, Push-Ups
...I stayed moving the whole 12 minutes, but squats weren’t happening this morning. I’m blaming Famous Dave’s Bar-B-Que last night!
Mmmm, bar-b-que…
For a chain Famous Dave’s is pretty tasty. I blame the Wisconsin Friday Fish Fry tradition - I had a touch more fish and shrimp than usual last night.
