Workout 04/04/2013
The open competition states: Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
However, at CFM we just made it a 12 minute WOD. And I had to scale this by using 75 pounds instead of 100. Dolph didn’t want us constantly resting. I did dead-hang pullups until failure than finished each set of 15 with jumping pullups. I completed six sets, and started the seventh with 11 of 15 thrusters.
Note: my wrists were killing me from holding the bar in the clean position with my elbows out before and after the press. Guess that will improve over time.
Lunch:
30 burpees, 30 jumping jacks, 30 mountain climbers
3 minutes of jump rope, playing with double unders again
10 handstand pushups, 30 wall ball squats and 30 slam balls
2 sets of parallette holds.
Track Work with HATRs at Robbinsville HS Track:
Speed work – 800, 400, 200 and 100 meter intervals.
6×800 @ 2:56 (best was 1st one @ 2:48)
4×400 @ 1:20 (best was 1:19)
4×200 @ 0:38
4×100 @ 0:17 (best was last one @ 0:16)
In the end, it was just Brad Colbeck and I. Good job to Brad for sticking it out through his whole workout. I’m glad I stayed as well.