Today was a fun team WOD and we had a big turnout — 24 folks showed up today for Coach Jimmy! Myself, Ev, and AJ, were joined by a whole mess of folks including (but not limited to) Kelli & Jamal, Deana, Nick & Lisa, Steve, Brent, Jonathan, Isaac & Nancy, Caleb & Megan, Vanessa, and more!
We warmed up with a 400m jog and then did some across-the-floor work with butt kickers, high knees, knee hugs, Spider-man lunges, and so on. When all that was done, we broke into our teams — I went with Todd & Jonathan today — and then went through some refresher on hang squat cleans.
The workout was an AMRAP for 3-person teams:
- 25 Min AMRAP
- 100 Cal row
- 50 KBS #70/#53/#35
- 100 m Run together as a team
- 50 Wall Balls #30/#20/#14
- 100 m run together
- 50 hang squat cleans #135/#95
The only change we made was to use a 25# medicine ball instead of a 30# ball (didn’t help, let me tell you). It was kind of a “first come, first served” situation on the rowers vs. assault bikes, so I was very happy that Todd snagged a rower right off the bat.
In the end, we finished one complete round and got through the kettlebell swings as time ran out at 25 minutes, so we did a lot better than I expected. I was a little concerned about the hang squat cleans at the end — not one of my better lifts and 135# was a bit heavy. But though it was tough, it was doable.
Surprised myself in the rowing — I hit a great stride right off the bat and got through 35 calories in 1:15 in my turn. I was moving right along. Didn’t do as well in the second round, but made it through about 20 or 25 I think before I handed off.
70# was heavy for KBS but not awful the way we broke it up (10s mostly). I ran halfway on both of the 100m runs and then walked back to catch my breath. Honestly breathing was the tough part of this one all the way through, but we managed.
Wall balls sucked with a 25# ball, just so you know. I can’t imagine what the 30# felt like. Took me three tries to get a rhythm going and then I only got through 10. Todd and Jonathan got the majority of those.
And those hang squat cleans… Honestly I felt pretty good for a bit. It was heavy, but I was more smoothly moving the bar into the clean and getting under it on the way down into the bottom of the squat. Sure, I was only doing 5 reps at a time (and 3 and 2 in my last two sets) but that was the best I’ve done for a while with this movement, so I’ll take it.
Literally we were talking before we started and thinking that we’d be done with one round in 25 minutes. I think we were done with the first round in 17 or so. We did great. I pushed hard in some spots and Jonathan & Todd did too.
Good work folks… That was a good one! Have a great rest of your weekends!!