Workout named after US Army Staff Sergeant Marc Small
3 Rounds for time:
1000m Row
50 Burpees
50 Box Jumps
800m Run
I took one look at this this morning and said No Way.
I know my limits and WODs with over 100 burpees cross that line.
Came up with this alternative to do on my own:
4 Rounds:
400m Run
10 Burpees
10 Air Squats
10 Push-ups
10 Sit-ups
Time: Between 20/25 minutes.
Comments: Wendt just texted and said SMALL took her 57:47, which means it would have taken me 1: 57:47... Good decision. I was able to meet Katy at the track by home for my make-shift alt., our first WOD together in just about exactly a year! Maybe even exactly! 7 weeks after giving birth and she still smoked me on the runs. This was a good, tough little workout to do on your own. When we were finished, sitting in the grass catching our breath, we laughed at the idea of doing 110 more burpees than we'd just done, and running another half mile, and rowing close to 2 miles. I think I made a good decision, but still got a decent workout in, and a good sweat. All outside!!
Showing posts with label Hero. Show all posts
Showing posts with label Hero. Show all posts
6.14.2011
2.22.2011
02.22.11 - CINDY
Find Max Height Box Jump
"CINDY"
AMRAP in 20 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Box Jump: 27.5"
Rounds: 11
Comments: My max on the jump is 29". I HATE doing it, so 27.5 is just fine for me today. Used the grey band on the pull-ups, knees on push-ups, and still kinda was dying. My max for this is 13-14 rounds. I was hoping for 10. Even with the grey band, which kind of sky-rocketed me on the first 1-3, by the 5th pull-up after about round 3 I was struggling. Push-ups by round 10 I was failing. The one redeeming quality of the air squat? You're moving enough to sort of cool off your sweating, hot face. I'm still red and warm to the touch an hour later.
Shout Out #1: Wendt crushed this WOD. 34" box jump and 19+ rounds on the AMRAP. She practically doubled me and I swear sped up the second half rather than slowing down! Rockstar! (Literally... she's going to see Ke$ha tomorrow night... for reals!)
Shout Out #2: Waller did an amazing THIRTY TWO rounds (and it wasn't even a PR)!
"CINDY"
AMRAP in 20 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Box Jump: 27.5"
Rounds: 11
Comments: My max on the jump is 29". I HATE doing it, so 27.5 is just fine for me today. Used the grey band on the pull-ups, knees on push-ups, and still kinda was dying. My max for this is 13-14 rounds. I was hoping for 10. Even with the grey band, which kind of sky-rocketed me on the first 1-3, by the 5th pull-up after about round 3 I was struggling. Push-ups by round 10 I was failing. The one redeeming quality of the air squat? You're moving enough to sort of cool off your sweating, hot face. I'm still red and warm to the touch an hour later.
Shout Out #1: Wendt crushed this WOD. 34" box jump and 19+ rounds on the AMRAP. She practically doubled me and I swear sped up the second half rather than slowing down! Rockstar! (Literally... she's going to see Ke$ha tomorrow night... for reals!)
Shout Out #2: Waller did an amazing THIRTY TWO rounds (and it wasn't even a PR)!
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