WOD
“Demons”
On the 3 Minute for 8 Rounds
200 Meter Sprint
20 Russian Twists
15 Toe Reach
10 Superman Rocks
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=PPJd_vhLwEA
WOD Guidance & Goals:
Sprint 200 meters (:40-:60) or 4 flights of stairs, knowing you can recover during the Russian twists (20 total reps), the toe reaches and superman rocks (lifts to scale). Rest with remaining time left in the interval (at least :60).
BARBELL CLUB
1) MuscleĀ snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
1:51, 41, 45, 44, 46, 41, 45, 42
Treadmill
1:46/:48/:49/:48/:48/:47/:46/:43 with 15# db russian twists
1:41/:36/:35/:37/:34/:33/:35/:31
Stairs
1 mi run
1:29, 1:28, 1:29, 1:29, 1:28, 1:29, 1:26, 1:23
Hovered around 1:30-1:35 each round. questioning my 200m marker?? 15#med ball for twists.
2:10/1:33/1:49/1:47/1:41/1:43/1:43/1:40 row, sman lifts
1:25, 1:29, 1:24, 1:30, 1:24, 1:24, 1:28, 1:25
Seemed kind of fast — wondering if the run-mapping thing measured out the 200m correctly…
1:33/:32/:31/:31/:31/:29/:26/:21
2 mile run pre wod
1:25 -1:30 rds
1:55/:58/:56/:59/2:02/1:56/:51/:58
20 RT es no weight
10 total bird dog > supermans
(throwing some blame at my neighbor for the round 5 chit chat) haha
2 miles pre wod – 17:48
2 miles post wod – 16:45
4.4 mile walk
1:43, 1:37, 1:40, 1:38, 1:41, 1:41, 1:38, 1:39
1:30, 1:26, 1:28, 1:29, 1:29, 1:27, 1:31, 1:34 (stairs)
200m, 12# rt- 2:25
100m, 12#- 2:10/08/10/00, 1:58/50/55
added 16 flts of stairs after in 6:07
1:40-1:55
my 200m might be short…
1:27 / :27 / :27 / :26 / :26 / :26 / :25 / :20
1:36/:35/:40/:37/:36/:36/:35/:32
1:52/ 1:58/ 1:54/ 2:00/ 1:57/ 2:06/ 1:59/ 1:57
With Liz, around 1:55 to 2:05. Not sure of the length of the run. I needed this WOD.
Jenna: 1:46 – 1:39 – 1:36 – 1:37 – 1:37 – 1:35 – 1:31 – 1:33
Alex: 1:46 – 1:38 – 1:35 – 1:34 – 1:35 – 1:32 – 1:41 – 1:45
1:20-1:32 — took it a bit too slow on the earlier runs
1:25-1:38 per round give or take.
Switched from stairs to 40 sec jump rope after 4th round
1:21/1:31/1:32/1:31/1:38/1:36/1:36/1:32
this is a test, please delete it later. thanks
2:16-2:23