This is the final WOD before per-season girls! It's a tough one too. First, I want to say that I did not post last week due to some computer malfunctions. Now, they're up and running. This WOD was not correct on your workout sheets. I don't think all of the exercises got put in. If you did 500 reps of the two exercises that were posted good job. Or...if you did 500 reps of anything...good job. Here is the real Hero WOD that was supposed to be put in.
"500 Reps"
50 reps - 24" box jump or whatever you have
50 reps - wall ball shots 20 lb. ball or whatever size med ball you have
50 reps - walking lunges each step counts as one
50 reps - jumping pull- ups
50 reps - double unders
50 reps - Burpees
50 reps - back extensions
50 reps - kettle bell or dumbbell swing 35 lbs. or whatever weight you can use...adjust if needed.
50 reps - sit-ups
50 reps - push-presses with a 45 lb. bar
My time was 38:15, which was a PR for me. This is one of the toughest workouts, but always feels good to accomplish finishing it.
That is/was the full workout, but please post what you did. My computer hang- ups kept me from posting on time. Coach and I are looking forward to seeing you all tomorrow! We are excited for the 2013 season to begin.
Coach Pancho
Hey guys! I did the 500 rep with back extensions and box jumps and finished that in 13:30. I am so excited and can't wait to see you all friday!!
ReplyDeleteOkay so I did the correct workout today and got 24:05 for a time. This one was killer!!
ReplyDeleteI hope you guys don't think I'm a terrible teammate. I came down with some unknown virus and have felt so awful since last Monday. My lymph nodes are huge all over my head! We know it isn't mono because I already had that but I feel like this is so much worse. I have slept over 11 hours every single night since Monday, when I'm used to sleeping about 7. The doctor said the only thing I can do about it is rest. Although I am starting to feel better I am really upset about the working out. I hadn't missed ONE DAY since we began our workouts and now I have missed 8 wholes days. I don't know about you guys but I am getting incredibly nervous about training camp. I don't want anyone to think that I've slacked off on purpose. So I want to apologize in advance. I am completely committed to this team and will do everything in my power to be ready for the first day of camp. Love and miss you all!
ReplyDeleteDo not even worry about it!! I completely understand and besides your health is the most important thing. Just keep focusing on getting better. I hope you get better soon!!
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