Wednesday October 12th, 2011

WOD - AMRAP 30 (As Many Rounds As Possible in 30 min)

each round consists of:

- 400m run (1/4 mile)

- 10 L-Pullups (feet held out front at 90 degree angle, full extension to lock out at bottom)

- 15 Good Mornings - 55#

- 20 Situps with 25# plate

John: 6 rounds + 400m + 9 pullups
Louis: 5 rounds + 400m (Louis misread and did 25 sit ups per round. Reading = important)

This workout was deceptive. I spent all evening worrying about it, the entire workout thinking it wasn't so bad, and I have a feeling 4 hours post finish that the WOD will have the last laugh...because I won't be able to laugh at all. Abs and hips are pretty fried. 

With long, light WODs the key is to keep moving and stop as little as possible. I wanted to keep all runs under 1:45 which I did for the most part. All L-pullups were done in sets of 5 which is my standard for that movement. Confession on the good mornings was that due to my back I had to abbreviate them slightly and use a slight knee flexion to transfer load to my hamstrings and away from my back.

Louis had great form through the entire workout which is no easy feat considering pretty much every movement was less-than-his favorite. 
Warm Up
- 500m row

- stretch

- 20 air squats

- 5 wall walks

- 20 samsons

- 5 wall walks

- 20 box jumps

Strength
Hang Power Clean 5-5-5-5 focus on form and eliminating the early arm pull
95-106-1115-126