Run! Team WOD!

So it’s Saturday. And though some Saturdays that may mean soccer in the near future, I was able to steal away and get to the Team WOD this weekend with Mickey. AJ was up with Evie doing some Olympic Development soccer tryouts at the AFA today (go goalie power), but we were able to escape its gravitational pull. Huzzah!

Ev joked the other night that she was going to reach out to Coach Isaac and suggest that we should do more running in the team workout. Guess what? Somehow it made it in without our help. 🙂 Apparently Coach Stacy (who programmed the workout apparently) heard Ev’s request through her awesome mental powers. Ha!

We had a good group today… Caleb & Megan, Monica, Deana and Marino, Kelli, Adi, and a few other folks. Plus a few folks hung around after the advanced class. Haven’t seen Lyle in forever, so that was a nice surprise.

After that we started with a few warm-ups… squat to stands, arm hugs, and a few other things  – then jumped right into the workout itself. It was originally written for teams of 3 but we had about 10 folks so it didn’t quite work out. Eventually we split up into teams of 2. I worked with Mickey.

We had a 20 minute AMRAP:

  • 400 meter team run
  • 40 Box Jump Overs (24/20) (we did 20″ box jump overs or step-up and overs)
  • 40 Deadlifts (180/120) (we did 115# for Mickey)
  • 40 Wall Balls (we used a 14# ball)
  • 40 ring dips (Mickey did jumps and slow drops, I did them off the box)
  • 40 Wall Balls
  • 40 Deadlifts (180/120)
  • 40 Box Jump Overs (24/20)
  • 400 meter team run

Took us 21 minutes to get through all of that. Then we had a few minutes before we did part 2… We then had an individual workout:

  • “Surfer on Acid” – 3 rounds of:
  • 400 meter run
  • 21 burpees

We had a scaling option to drop it to 1 round and 15 burpees, so that’s what I did. And we did a row instead of a run. Mickey did 3 rounds of 400m row + 15 burpees. She’s a badass. My hip was giving me grief, so I stopped after 1.

It was a fun day, so I’m not complaining. 🙂 Thanks for a great Saturday!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s