AMRAP in 20 minutes-
75# SDHP x 12
Pull ups x 12
400m
Total rounds- 6 and 6 pull ups.
The warm up- I jogged with the wife for about a quarter mile and we did the usual 10s of pull ups, push ups, squats, lunges and I added 75# SDHP for 10, as well.
The WOD- I severely underestimated a hill near the entrance to our drive and the "little hill" near my turn around. Hitting those really sucked. I probably should have upped the weight or reps, because it seemed like I could do all rounds at 12 reps with no breaks. Pull ups were another story. Kipping is getting much easier for me, but I'm sure that I'll still need some work. My sets on the pull ups went 12; 12; 6-6; 6-3-3; 6-3-3; 6-3-3; and then on the last set it was 4-2 and time was called. I did this WOD with my wife as the time keeper and vice versa when she went through. I modified her WOD by having her use a 35lb. KB and supine rows in lieu of the pull ups. She did great. She completed 6 rounds and made it to 4 rows. I'm definitely upping her weight and having her do jumping pull ups next time. Again, she proves to be a total bad ass.
Well, the whining about getting a cert and becoming a better coach for her finally worked. I'm going to register for the May 1st CF level 1 cert in Dallas, TX. I'm so pumped!
3-2-1…GO!
Murr
ReplyDelete200m shy of 5 rounds, aka 4 rounds and 200m, and all the pullups were assisted. Good Baseline, I will hit 5 rounds + next time with atleast the first couple rounds of pullups unassisted. SDHP was cake at 75#, I can up it next time.
Go get that Cert sir, just dont start charging us!
Nah, no way I'd charge you guys. You youngins' keep me motivated and pumped. I'm doing it to get a better knowledge of the forms and principles. I'm looking forward to it.
ReplyDelete