03/03 WODs

Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Rest 2 Min
5 Rounds for Time:
5 Hang Power Cleans (start at 115lbs, add 10lbs per round)
8 Ring Dips (start at Body weight, add 10lbs per round)
10 Ring Rows, Palms of hand must touch Pecs/ Full extension at the bottom, Body must have tight midline, no sagging at anytime!

Jump rope was better this time. Still a great workout of the feet/calves. With the balky shoulder, was playing it safe on this one. So did limited range ring dips and all unweighted - range got a little better in the later rounds. Hang power cleans: 112-122-132-142-142. 9:41

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Okay, lowered the treadmill all the way down (10%) and cranked up the speed to 9.1mph. That was faster than my best 5k pace - figured with the less steep slope I should go faster. Made it through all but the last one, got to 15 seconds and had to stop. So close... 4 minutes of pure hell that's for sure.