Day 88,89,90

Day 88 WOD

Deadlift
3-3-3-3-3

3 Rounds

10 Overhead Squat (135/95)

50 Double Unders

5 Minute time limit.  Scale appropriately.

Post loads and times to comments.

My results

195lbs max DL, 4:40 scaling weight to 32lbs.

Day 89

Fight Gone Bad

1. Wall-ball: 12 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 55 pounds (Reps)
3. Box Jump: 20″ box (Reps) — I used four 45lbs weights
4. Push-press: 55lb pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

My results (scaled version) — 205

Day 90

“Nutts”
10 Handstand push-ups — I used box assist for this
250 pound Deadlift, 15 reps — I used 125 lbs
25 Box jumps, 30 inch box — I used 20 inch box
50 Pull-ups — I did 25 with blue band and had to switch to green band for the last 15.
100 Wallball shots, 20 pounds, 10′ — 50 Wallballs using 8lbs ball
200 Double-unders — 25 DU and 100 SU
Run 400 meters with a 45lb plate — Ran 400m with a 25lbs plate.

First three days back.  Yes, they all sucked and yes they were totally hard.  But I am so glad that I did not wuss out and pushed myself to head to these WODs.  I am pretty freaking tired and can barely move off the couch but I did it.  And I actually had the nerve to do a short jog before going to Monday’s workout.

I have a goal this month do work out as much as programming will allow before I take off on deployment.  I am so grateful for the base I have built all last fall and this winter but I really want to hit it hard at the gym before I head off on deployment.  So here goes.

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