Monday, July 25, 2011


WOD 1 Gymnastic Strength: 1-3 Challenging HSPU every minute x 10 min Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then stay at 3 reps for all 10 rounds by making the level easier. Record level and total reps. 

Here I worked with 15# plate and tried one w/ a 10# plate. Continuing to make progress. Need to push it a little harder next time.

WOD 2. Mashup Tabata: Pullups and Dips :20 max reps Pullups, :10 Rest, :20 max reps ring Dips, :10 rest x 8 intervals each = 16 total = 8 minutes.  Score total reps in Pullups, score total reps in Dips
Rest 1 Minute
Total: 78 reps

WOD 3. Mashup Tabata: Squats and Situps :20 max reps Squats, :10 Rest, :20 max reps ring Situps, :10 rest x 8 intervals each = 16 total = 8 minutes. Score total reps in Squats, score total reps in Situps
Total: 219

Tabata Total: 297 reps.

I was incredibly consistent on this tabata.  I consistently got 17-18 squats and 13-14 situps.  On pullups/dips, I got 5 of each for all but 2 rounds! Great WOD.  Finished with a mile run. Triathlon looming in 3 weeks.

Time to start tracking again. I want to make some strong progress on overall fitness the next few months.

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