Tuesday, April 19, 2011

April 19, 2011 WOD (compare to jan 27, 2011)


Overhead Squat -5, 5, 3, 3, 1, 1

 If you have a mechanically sound overhead squat and acceptable technique, you have a green light on this. If you do not, we'll work on the technique.



Three rounds for time:

400m run
21 KB Swings 53/35
12 pullups


  1. PR - 10:46 Rx+ - 70# KB (Russian Swings)

    Good to see the gym full of athletes today, had a great time. Keep it up everyone!

  2. Subbed row for run
    35# KB
    Pink band pull ups

    Congrats to Zach on the PR!

  3. Soooo Good to be back after a week!!
    Sooo Awesome to have Coach Donnie and Coach Zach AND Tim there to lead to way!!
    Warmup:leg stretch lifts 3x100ft 3varies, powerskips X2 100ft, etc
    S/S:OVR Sqts, I did Deadlifts since I missed yesterday..5,5,5,3,3,1,1...45, 65, 85, 95,115, 135, 145
    Helen: 3 rds for time 10:15
    400m (sub airdyne)
    21 kb swings 26#
    12 Pullups (2 blue bands)
    cooldown: on the mat, prone position, drooling I think....

  4. 1st PR and max on DL btw, @ 145#, thanks Zach for pushing me and correcting technique!

  5. Your welcome, Melissa.
    Thanks, Paula, but.....
    Funny story...thought I had PR helen yesterday until I got home and checked my training journal. I guess I was thinkn of a different Girls WOD... This is a perfect example of the importance of a journal. My PR for Helen is actually 10:05 all the way back on 3/10/10. But I'm still happy with my time considering the time off I took and the 70# kb.

  6. Yea Zach keep track of your girls already haha. Nice work anyway ya beast with the 70#'er. I pr'd yesterday too but only by 10 seconds. I'll take it!