Wednesday October 19th, 2011

WEDNESDAY 111019 - Hospital track 8:30

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders


I've honestly been looking forward to this WOD for some time now. In fact, I've come really close to programming it twice but went for something more outside of my comfort zone. I predict the key to be arm fatigue and coordination in the double unders.


John: 4:11 (rx'd)
Louis: 8:32 (mix 95# OHS and front squats)


Louis pr'd his DU at 15! This work is AFTER he ran a 5k. Way to go!


I was surprised by this one. The issues described above came into play but not until the third round. I'm sure that a sub 4 min time on this WOD is very doable but I was pleased that I went unbroken on the OHS and only one break on the DU. After a trainwreck Tuesday, the Wednesday session was nice. 


Warm up

- Burgener warm up with unloaded bar

- 15 kipping swings

- 15 bar-facing burpees

- 15 toes to bar

- 15 double unders

- 5 bar muscle ups

- 5 min stretch focusing on shoulders and hips

- Man test