TODAY’S WOD’S

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 “jump and switch” lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

***************************************************************

A. 9/10, 10/10, 9/10, 10/10 = 78
B. 1:58, 3:06, 3:30

Back Extensions were a serious goat today, just a major burn in the lower back. Seriously embarassing times. I’m pretty sure I was doing these wrong on the GHD, but right now I’m just glad it’s all over.

22 Mins Rest:

C.   60,40, 47,40,35,45,40,40,40,44 = 431 - Buddy Lee short handle rope.

Double Unders used to be a horrible goat for me as well, but since starting OPT we do so many of them, you have to get good!  I’m happy with over 400, but some of the monsters on the Big Dawg site are scoring 600-900+   Insane!

Off to Chilliwack tonight for some hot tub and relaxing!

This entry was posted on Friday, December 4th, 2009 at 3:42 pm and is filed under Jeffs Posts.You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.