Soccer season is upon us, making team WOD Saturdays a bit less of an automatic thing, which makes me sad. However, we shall enjoy them when we can, like today. 🙂
Today the girls stayed home, but Ev and I headed in to join the madness. Coach Clare was there to lead the troops and we had Monica & Dan, Deana & Marino, Shaun, Brent, Larry, Logan, Caleb & Megan and their crew, Austen, Adi, Robert, and a few others.
We started with a 400m run and a brief round of stretches before moving into some PVC pipe work for power snatches. But that didn’t take long and we were getting equipment to the floor pretty quickly after that to get moving!
- Teams of 3
- AMRAP 15 – rotate after each row
- Athlete 1: 250m row, Athlete 2: Box jump overs 30/24″, Athlete 3: Deadlifts 135/95#
- Team “Randy” (75 power snatch for time 75/55#) – 1 person works, 1 does OH weighted lunges, 1 rests
Robert, Ev, and I teamed up today and woof. We were done in 21:57 but worked our tails off. The first 15 minutes was the hardest I think. No rest as we just rotated through the three movements. Robert started us off, I did deadlifts, and Ev did box step-overs (we did 20″ box jumps or step-overs, but left everything else at the prescribed weights).
- 27 deadlifts + 17 box jumps/step-overs = 44
- 30 deadlifts + 18 box jumps/step-overs = 48
- 29 + 14 = 43
- 20 + 12 = 32
- 28 + 20 = 48
- 27 + 19 = 46
- 20 + 14 = 34
- 20 + 19 = 39
- 27 + 20 = 47
- 12 + 16 = 28
- Total reps for 15 minutes: 409 (27 or so reps a minute)
Then we did the power snatches + weighted lunges where someone would rest. After swapping out weights on the bars, we were done with everything in 21:57, so about 6 minutes for that.
The second part was a little easier I thought, just because of the brief rest. But the OH lunges were awful. I stopped using a 25# plate pretty quickly because my legs were fried and just did lunges, which were a little easier. But either way, I wasn’t moving fast.
We watched Brent & Dan burn through this in about the same time we did, but in a team of two. They were flying and doing 30″ box jump overs. Crazy.
Great workout from Clare. A little bit of everything and no running. And not a 45-60 minute workout. I’ll take it. 🙂
And not bad for my 5th workout of the week. Last week I did 6 and that was about my limit. 4-5 would be ideal because I get some recovery time in there.
Hope everybody has a great weekend!!