WOD – 12.01.2012

Today’s magical number is 10. And you need a park or high school or something similar.

Jog to a park or somewhere with a hill and benches. I jogged to Cherokee Trail HS which is about a half mile from my house
Stretch periodically along the way – runner’s pose, hip swings, etc.

10 different exercises consisting of

  1. 10 hill sprints – find a short, steep hill and sprint up it 10 times with the only rest between sprints is walking back down the hill. As soon as you hit the bottom of the hill turn around and sprint back up.
  2. 10 l-sits – find something to press off of into 10 l-sits and hold each one for as long as you can.
  3. 10 sets of 10 bench jumps. I jumped onto a park bench which was maybe 18 inches high.
  4. 10 kickups into a handstand.
  5. 10 sets of 10 pushups.
  6. After your 100th pushup immediately do 10 deep dips off of a bench.
  7. 10 sets of 10 lunges (5 per leg). I started to make my way back home and did these in the parking lot.
  8. 100 meter bear crawl. Break it up however you want.
  9. 10 bench burpees. Do your burpee and jump onto the bench after each, like you would with a burpee pullup
  10. 10 sprints up stairs. There is a set of stairs that is about 2 flights on my way back home and similar to the hill sprints I finished by sprinting up the stairs 10 times with the only rest being as I walk down the stairs. As soon as I hit the bottom I sprinted back up.

Brisk walk back home

WOD – 10.31.2012

If you have been following my WODs this week today we finish off our shoulders and maybe they don’t work the rest of the week…

20 arm swings or pull overs if you have PVC
20 inch worms
20 sit ups
20 air squats

I’ll do this at a 24 hour fitness and utilize their basketball court
Five RFT
100 foot bear crawl (back and forth across the end line one time [it’s 50ft one direction])
186 ft farmer carry #40 dumbbells (back and forth across the full length of the court)
20 lunges (10 each leg)
10 sit ups

Extra Credit
4 BW bench press EMOTM for 7 minutes

Lengthy stretching session, including your arms/shoulders

I did the WOD a lot faster than I expected which was a nice change for this week. None of the rounds took longer than 2:19 and I completed in 11:08. It was a fast one.

For the bench press I benched 205# and struggled on the sixth round and had to break up the set of four into a set of three and one extra. I couldn’t complete the seventh round within the minute time frame. I tried to break it into one rep x4 for the final round but couldn’t squeeze out the last one. I didn’t have a spotter and was afraid if I tried the fourth I wouldn’t get the weight off of my chest.