Yo dudes. Tire WOD #1 finally happened. Had three buddies over this morning at 5:45 AM. Neighbors were in fact out on their front porches (two sets of them) wondering what the hell was going on. My buddy Charlie was yelling out loud pretty good during tire flips. The tire kicks ass, love that thing. Got some more ideas for it too.... for next time.
Warm up - 800M Jog, 200 ft walking lunges, tabata squats (ouch already)
WOD: 3 rounds for time
200 foot 140 lb farmer carry
10 tire flips with circle run
10 whacks with 18 lb sledge hammer
TT Round 1: 2:06, then Ken turned off the timer on accident. Probably about 8 minutes, then had to sit down for a while. Damn.
I am going to start trying to follow main site WODs and schedule now, knowing that I will have to sub and scale some for the shoulder. Justin and I talked yesterday and he gave me some tips for the shoulder so I'll be trying some of that too!
Sounds awesome, I love the strange look you get from people when they see what hard work looks like.
ReplyDeleteKeep on keepin on...
Jacob
Well one of the big one’s I like to use is penalty movements, like if you break a set or if you can’t complete a round, etc. Here’s a list of the different WOD’s I can think of, sure I’ll forget some though
ReplyDeleteX reps of Y movement for time:
X reps of Z movement as a penalty for each broken set
AMRAP in 3-5 minutes of cycle (Q,R and S movements), times X rounds:
Rest set duration or rest as needed in between
Ascending rep cycles of Q,R and S movements in X time. 1,1,1-2,2,2-3,3,3-4,4,4
Descending rep cycles of Q,R and S movements in X time. 10,10,10-9,9,9-8,8,8
21-15-9, can add alternate task after each Q, R and/or S movement, Ex. 400m Run/Row, etc.
15-12-9, can add alternate task after each Q, R and/or S movement, Ex. 400m Run/Row, etc
21-15-12-9, can add alternate task after each Q, R and/or S movement, Ex. 400m Run/Row, etc
X reps for time
X reps for time of Y number of movements, can score reps per round, with rest as needed or for a set duration in between.
X rounds for time of cycle Q, R and S movements, increase weight Y each round.
Rest set duration or rest as needed in between
Number totals: X reps per round for time of Max reps Y movement then Z movement until both movements totals X.
Rest set duration or rest as needed in between
Example...
“The 50 Cal”
5 Rounds for time of:
Rest 3 minutes in between each round
Max Ring-dips, then row for calories until both you ring dip rep count plus you calorie count total equal 50, then the round is complete. Count reps, calories and time.
Round 1: 25/25 1:55
Round 2: 20/30 2:20
Round 3: 21/29 2:31
To be quite honest Craig the possibilities are endless, but I’m sure we’ll keep it interesting over the next 12 months, so let me know what you come up with and I’ll do the same.