Mar 23, 2011 WOD

For time:

900m run
do 5 sets of 15 push press, resting precisely 30 seconds between sets, all sets must be unbroken
600m run
do 5 sets of 15 pullups (or ring rows) resting precisely 30 seconds between sets, all unbroken
300m run

Scaling:

If, and only if, you are physicallly unable to run the entire course without stopping, then you may use a combination of running & walking, but walk only the amount necessary to recover your breath momentarily and then press on. Where the push press is concerned, use the heaviest weight you can use while keeping the sets unbroken. As an example, both Coach Zach and myself used 75# and it was fairly tough. For suggestion:

super green beginner 15#
still getting the feet wet 35#
getting stronger - 55#
intermediate- 75#
advanced - 95#
elite - 115# and up

As far as scaling the pullups, use bands or do ring rows at the angle that allows you to just barely squeeze out 15 reps.

wod results for wed 3/23

Berk hauled ass on this workout

Everybody knees to elbows!

Brutal intervals on the airdyne for Dr. Ingraham

This pic is actually from Tue 3/22 wod...the beasts...

Another PR for Paula....80# push press

Selma not wasting any time gettin  her run goin!