Competitors Wod
2014 OPEN ATHLETES
1. Metcon
AMRAP 10:
15 Wall Balls, 20/14
30 Double unders
Modified for my needs:
AMRAP 10:
15 Wall Balls, 20/14
30 Double unders
Modified for my needs:
Amrap 10 mins:
8 Toes through Rings
8 HSPUs
8 KBS 53#
6 rounds + 8 reps
2. Skills
3 rounds NOT for time of:
10 OHS, 65/45
10 Squat Therapy
This is about improving your positioning, not getting stronger or going faster. Go slow and get better.
2. Skills
3 rounds NOT for time of:
10 OHS, 65/45
10 Squat Therapy
This is about improving your positioning, not getting stronger or going faster. Go slow and get better.
Complete
In a PM session I added in some more volume work:
EMOM 15
10 Speed Deadlifts (95#)
30 Double Unders
12 Wall Balls - 10ft/14#
Complete with no misses
Then decided to try the Concept 2 rowing intervals that regionals group had:
4. Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose "Select Workout" then "Custom List" then "v1:40/20r...9". Record meters for each interval.
Goal is...
Guys: 500m each interval
Chicks: 420m each interval
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose "Select Workout" then "Custom List" then "v1:40/20r...9". Record meters for each interval.
Goal is...
Guys: 500m each interval
Chicks: 420m each interval
Did 5 rounds only - ouch!
Total of 1891
meters 405, 373, 372, 372, 368
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