"Murph"
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
First time doing Murph... unfortunately I was kinda just cruisin' since I was rollin' with Jorge and Hayden thru the WOD. It was definitely more about them than me, and a whole lot of fun. Think I finished with Jorge in 45min 40sec. Hayden was a little ahead of us.
Showing posts with label Saturday WOD. Show all posts
Showing posts with label Saturday WOD. Show all posts
Saturday, June 4, 2011
Monday, September 20, 2010
Fourth of SEPTEMBER
For Time:
30 Overhead Squats
50 Burpees
This is suppose to be a sadistic CFDC version of the ALREADY sadistic San Fran Crippler. I suppose the weight prescription would be 100% bodyweight for the "elite." Sam gave us a scale to base our loads off of, and with the results of the recent OHS x 15 WOD I went with a 70% prescription which put me right at 115# (70% of 167 is 116.9). I had a hard time stabilizing today. I was still able to get full depth on each rep (maybe too much depth) but felt shaky and uncontrolled. I busted my ass on one failure and nearly took my own head off when I went to re-rack on the final rep. On a positive note I was able to knock out my final 10 reps without failure/re-rack. Burpees were REDIC after the OHSs. Hip flexors and ant shoulders were on blast and I was sucking air. Total time was 6:58.
30 Overhead Squats
50 Burpees
This is suppose to be a sadistic CFDC version of the ALREADY sadistic San Fran Crippler. I suppose the weight prescription would be 100% bodyweight for the "elite." Sam gave us a scale to base our loads off of, and with the results of the recent OHS x 15 WOD I went with a 70% prescription which put me right at 115# (70% of 167 is 116.9). I had a hard time stabilizing today. I was still able to get full depth on each rep (maybe too much depth) but felt shaky and uncontrolled. I busted my ass on one failure and nearly took my own head off when I went to re-rack on the final rep. On a positive note I was able to knock out my final 10 reps without failure/re-rack. Burpees were REDIC after the OHSs. Hip flexors and ant shoulders were on blast and I was sucking air. Total time was 6:58.
Saturday, August 28, 2010
Team "Done It Right"
As a team, AQAP:
Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station
Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"
Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.
Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station
Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"
Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.
Saturday, November 7, 2009
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