Day: March 20, 2012

Swing Some More

Didn’t get as much sleep as I’d like last night because I had to get up early. I had a golf lesson scheduled for 10am so went in to the 8am open gym to do today’s WOD.

Warm-up

  • 400m Run
  • 2x
    • 10 Swimming Supermans
    • 10 PVC Pass Thrus
    • 10 Flamingos (5 each side)

Strength

3 Sets

  • MAX Push-ups, 2-0-X-0 tempo
  • 45s Rest
  • 6-8 Romanian DL, 3-0-1-1 tempo
  • 3m Rest

For the push-ups I was able to do 30, 22, and 18 reps. For the RDLs I started with 135#, went to 155#, and finished with 205#. I was able to do 8 reps on the first 2 sets, but only 6 on the last set.

WOD

4 Rounds – Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups.

  • 500m Row
  • 30 KBS
  • MAX Pull-ups
  • 4m Rest

This was brutal. Using a 53# KB, the swings add up quickly. I completed all 30 unbroken in the 1st round, but broken them into 15-15 for rounds 2 and 3, then 20-10 for the final round. I was able to knock out 8, 5, 2, and 3 pull-ups.