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Wednesday, January 26, 2011

Nice Busy Day...AF WOD 15

Felt great and was ready for AF WOD 15. So lets get to it:

4 Min Push Press 45# DB (3 Pts)
3 Min Calorie Row (2 Pts)
2 Min Sit Ups (1 Pt)
1 Min Squat Clean 185# (4 Pts)

PP 120 = 360 Pts
Row 56 Calories = 112 Pts
Sit ups 50 = 50 Pts
Clean 7 = 28 Pts

Total Points:
550

I plan to redo this one tomorrow to increase my score to at least 580. After words I did Main Site:

3 Rds

12 MU's
75 Air Squats

My time:
11:44

Awesome WOD to work on MU's. Then that night:

8 Min AMRAP

4 Ring HSPU
8 KBS 2 Pood
12 GHD sit ups

My Score:
5 Rds + 3 KBS

2 Minute Rest

3 Min AMRAP 225# Back Squat

My score:
20 (Legs were shot)

right into 3 Min Max Pull ups

My score:
70

This was not done at a crazy fast speed but it finished off a good day. This made me decide to take off Wed because of how my legs and arms were beginning to feel. Getting better 1 day at a time!

NU

This was a 2009 Games WOD. I had never done it but instead of Paralette HSPU I did Ring HSPU.

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