Wednesday is your chance to squat for a heavy triple, and enjoy some interval training that includes our new rowers. Each round of this conditioning workout is an all out sprint, and there are built in breaks, so you’ve got no excuse to game it. We’re turning the suck factor way up, as the combination of rowing, big box jumps, and burpees is executed as fast as humanly possible.
August 11th, 2010
Skill: Dot Drill
Strength: Low Bar Back Squat 3-3-3-3-3
WOD: 4 Rounds, Individually Timed:
250m Row
10 Box Jumps (30″/24″)
10 Burpees
*Rest 1 Minute*
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“suck factor?” more like “AWESOME factor.”
*ahem* Stacy only gave us 1 minute to rest.
110kg – 13:19
I love it! haha!
LBBS 37kg
WOD
Andrea, you didn’t write anything for your WOD time.
LBBS: 130kg
WOD: total time 9:56Rx – scaled up to 32″ box (not because i really wanted to, more because i thought 2-20kg plates + the box was 30″ and i was too lazy to fix it)
You WODkiller, you. ;)
BTW: I’ll be unveiling my “Justincredible” shirt soon…
i love it, and youre welcome for leaving the 6:30 class in stiches
I want one of those T’s!
me too!
whats it gonna take to get you to actually attend a 630 class one of these days??
Add me to the shirt list! LOL….Good work guys. I SO miss the mornings. Can’t wait until my schedule changes…3 more weeks!!
LBBS: 60kg
WOD: 13 something, with the green box and a 20kg plate, because I’m terrified of the 20″ box (at least until my shin is healed).
And best of all, no workout-induced headache for the first time in a month!!! I think it was the acupuncture.
WOD has officially been changed to 1 minute rest between rounds instead of 2.
LBBS: 90kg
wod: 10:39rx
…going straight from the rower, to the box, and then to burpees is BRUTAL
Yeah, I made the same comment to JT just before I started the WOD – he was all, “Yeah, 30″, you can do it, piece of cake!” “We’ll see after I row 250m…” But I did it! w00t!
Low-Bar: 100kg! PR!
WOD: Total 13:56 (2:25, 2:47, 2:49, 2:55) My legs are definitely going to feel brutalized later, but in such an awesome way. *runs over to the Protein milkshake and the fish pills* Bottoms up! (Chest up?)
LBBS: 95kg (PR)
Gotta work on keeping those heels down before I break through to 100kg.
WOD: 13:40 Rx
30″ box jumps sure gets difficult fast for us little guys. Glad we’re doing them though. It’s going to make a difference when we go back to 24″ers.
110kg F2
11:44Rx
I’m going to beat Nate the next time we work out… Or die trying. I dont like the feeling of 2nd place.
Nice. I look forward to next time – it’ll give me more motivation to work harder too.
Squat 110kg (Failed after 2 reps at 120kg)
WOD 11:18 Rx
1:14 Dot Drill (not sub 50, but an improvement)
75kg LBBS! (not to fail, so maybe could squeak a bit more)
WOD: 14:00
(still afraid to go a higher box, fell once..and once is enough– taking forever to heal)