Nov 3, 2009


So Colin started my programming this week so I will put down both WODs I did:

Monday 091102

A1. Hang Power Snatch 3,3,3,1,1,1 rest 180 sec b/t sets

B1. Knees To Elbows 2020:10x4 rest 60 sec b/t

B2. Hip extensions 40X2: 15x4 rest 60 sec b/t

-Finally got to see what all this tempo work was about. Colin has taken over my programming and I think we got a good thing set up. We will see as time passes.

-Started with HPS. HORRIBLE. Was shooting for 115 today but my grip is shot from Sat WOD so only hit 110, but it was awesome considering I haven’t done any heavy lifting in 6 weeks.

-Next was the tempo movements, the B1 and B2 mean you do them alternating one after another until all the sets are completed. This was ridiculous. Haven’t done Hip extensions yet so was interested to see how I would do. The K2E were hard but got through it and the Hip extensions…..My butt was on fire! I haven’t felt that burn since the Games. Thanks Colin!



5 Rounds:

15 Pull-ups

20 Anchored Sit-ups

25 Double Unders

Rest 2 minutes b/t each round

For Total Time.

My grip is still weak today and my leg is still sore but this WOD was perfect. 15 pull-ups at a time were fine. Each round I didn’t break pull-ups or sit-ups and the rounds I broke Double unders ended up being right around 1:15 or so.

Rounds- 1:13,1:02,1:15,1:15,1:01


1 comment:

  1. Hey,

    Shoot me an e-mail at this gmail account, and I'll send you some contact info. :P