WOD January 13, 2015

WOD 1:

8 Minute AMRAP:

– 50m Sprint

– 10 Box Jumps

– 10 KB Swings

WOD 2:

8 Minute AMRAP:

– 50 Double Unders

– 10 Pull Ups

– 10 KB Snatches

WOD 3:

8 Minute Max Distance:

– Row

My workout:
I started with WOD 2, then 3 and then 1.

I scaled the reps to 30 double unders, 5 kipping pull ups and 10 (5 each hand) snatches. I used a 12kg kettlebell for the snatches. I managed 3 full rounds + 15 double unders.

WOD 3:
I rowed 1757 in 8 minutes. I started with the resistance on 8/9, but after 4 minutes changed it to 6/7 because my arms were dying. Normally I feel I can kind of keep on going with rowing.. but was really hard this time. (I have a record of 2km row in 8 min 09 seconds, but I’m starting to doubt if I was delirious that day because it’s really hard to imagine that I ever rowed that fast.)

WOD 1:
I did the swings with 16kg kettlebell and the box jumps with 20 inch box. I managed 3 full rounds and got to the 5th box jump in the 4th round.

I needed a workout like this. Cardio.. with loads of different movements. We had 2 to 3 minute break in between WOD’s which was perfect.

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