Friday, 11 February 2011

Your choice of WODs.

Shoulder Press 3x5
Shoulder Press 12-9-6 @ 105
5min Rest
10 rounds for time of:
15 Deadlift, 135#
15 Push-ups

OR

"Wittman"
Seven rounds for time of:
15 Kettlebell swing, 1.5pood
15 Power clean, 95#
15 Box jumps, 24" box

Post loads and times to comments.

I'm headed to Andrews AFB to check out their new Warrior Fitness center. Grant is supposed to meet me there. If he does, we'll honor Wittman. If he's late, I'll start my strength portion and then we'll do the deadlift/push up WOD--Grant hates deadlifts; that's probably why we should hit his weakness.

RESULTS
Wittman--24:30
Need to cycle my box jumps faster. I need to focus on jumping off the box every few times rather than stepping off. Grant thinks the only way I could have sped up was to cycle through the power cleans faster. I agree, but I was pacing myself through the WOD since the first round showed how hard this was going to be. I started to get sick a few times and took a few seconds to regain my composure. I took more rest on the cleans than I did any of the other exercises. Once I picked up the kettlebell, I didn't set it down until I was done. Not so for the cleans. I need to start counting 3-2-1 to get back on the bar from now on even if I'm only doing 1 rep at a time. Need to suck it up and push through. Awesome WOD! Here's to you Wittman!!!

I did do my Strength Bias on Saturday after coaching at CF Impavidus.
RESULTS: 115/125/145
145 was broken and I used a slight push press on the round. Only the first rep went up. However, the 12-9-6 @ 105 was unbroken--first time that has happened, so I'm stoked about those results.