Friday 7/23/10 WODs
-
*** PALEO Challengers
— reminder that Saturday is the final weigh-in / measure at 9:30am. Then a final team WOD to follow. I will be there around 1:45 Friday as well, for the few who can’t make it Saturday. So far people are having incredible changes in just 45 days. Great work all!
-
Capital Main WOD:
Warm up:
Run 400m
20 Groiners
20 Situps
10 Iron Crosses
Stiff legged deadlift review
WOD: “Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbows
95/65# Stiff legged deadlift
Post time to comments.
Capital Elite Anaerobic Endurance WOD:
Choose ONE sport and complete the following:
Swim: 8 x 50m
Bike: 8 x 1/4 mi
Run: 8 x 200m
C2: 8 x 250m
Rest: 60 seconds between each effort
Deviation: No more than 5 seconds (0:05) between efforts
Foul(s): (1 foul) 60 second isometric squat hold, (2+ fouls) 60 second isometric squat hold + maximum burpees in 60 seconds
Post times and fouls to comments.
If an athlete comes out of the squat prior to accumulating 60 seconds, the athlete may rest for no more than 5 seconds before resuming hold. The clock stops when the athlete breaks the hold.
For 2+ fouls, the isometric squat hold and set of maximum burpees are to be performed back-to-back.
11 Comments
M/28/5'11/175
23:24 Rx'd
Could've been faster but the KTEs really slowed me down. Can never seem to get a good rhythm.
147lbs/33yoa
27:37 as Rx'd (I think)
Had to wait a couple minutes for GHD once, but it probably helped me more to rest!
20:19 RX'ed (did DL on the bosu)
Back must be feeling better
M/28/5'11/175
Endurance WOD (Row)
51.7, 52.3, 51.8, 51.2, 51.4, 50.9, 51.3, 51.1
0 faults
Endurance WOD (Swim)
OK this was my second time trying one of these WODs and it was a "FAIL" for me on the execution. I thought it was 30 seconds rest and I did 10 rounds. Being at the pool I couldn't really write down my times but…….
First sprint was 31 sec and last sprint was 60 sec. Thats all I remember.
I came out way too fast even though I thought I was pacing myself and I dont know how I even thought 30 seconds was enough rest. Maybe the last WOD of the games inspired me. Anyway I did not penalize myself since I did an extra 2 rounds. :p
Any staff going to be in the gym between 3 and 5 pm. I didn't realize the office hours were different on Fridays and I'd like to get the regular WOD in early.
M/44/5'10"/172
31:43
Subbed situps and exercize ball extensions
M/30/5'11/180
25:04, didn't get full extension on my deadlifts.
This may be the last time i do back extensions they just tear up my lower back.
20:20
22:54 rx'd
Leave a reply