Warm-up
1000 meter row
THREE rounds of:
Samson Stretch
10 Shoulder rolls
10 Shoulder presses
10 Push presses
10 Medicine ball deadlifts (6#)
10 Medicine ball sit-ups (6#)
10 Supermans
WOD
Complete five rounds for time of:
Run 200m
10 25# push press
40 mountain climbers
25 Abmat sit-ups
Joanne's final time - 20:27
Theo's final time - 13:38 (12# dumb bells)
Marc's final time - 15:41 (12# dumb bells)
Notes (to myself) about this workout:
This was one of those workouts where I wished I did no time clock because I wanted to push the weight and work on form. The site prescribed 25# dumb bells for women. I used the bar because (1) I don't like using dumb bells and (2) there weren't enough dumb bells to go around. It would have been better if I did a 45# or 50# bar. There were only 10 reps, so I think I really could have pushed it, adding a few minutes to my final time, which is not a big deal.
Ideally, I like to take at least 25 minutes to finish the WOD. If the WOD is easier, I like to take time to work on pushing weight and focusing on form. It's just hard to do that when everyone else is speeding through the workout. I just need to remember this for the future.
I took Nikko and Marc to the workout. I was glad to see Marc there because his first WOD devastated him. They both did great. This WOD gave Nikko a sense of what kind of weight he can push. I get the feeling that he likes the workouts more and more as he does them.
OWMA Quotable Quote
"The size of the ball doesn't matter."
- Freddy
No comments:
Post a Comment