Friday, 9 March

I hope everyone enjoys their Spring Break!  I will post a link to some excellent body weight WODs that you can do while sipping your cool drink on a tropical island somewhere (thanks Mickey for the link).  Your job is to do something that elevates your heart rate and requires you to exert some effort - run, jump, swim, bike, use that cheesy hotel gym, Zumba, carry large objects, throw objects, drag or push objects...whatever, whenever, long as you do SOMETHING!   Post your destination for Spring Break to comments. 

As for those competing in the Games Open WOD - next week you will have to either find an affiliate or do a video submission.  I will be around on Saturday morning (17 MAR) so I can meet you in the '62 room if needed.  I won't be around before then.  Shoot me a note at if you want to meet up on Saturday.

As for Friday's WOD - here  you go, nothing too bad after the crazy back to back days we've had, but still should be fun!

5 rounds for time:
50 x double-unders
20 x hand release push-ups
15 x weighted sit-ups with 20 lbs. med ball

Post time to comments. 


MikeRothenb said...

I wont have time to do this one, but I will try and do my best to get a few workouts in while i am in Punta Cana, Dominican Republic. tough life.

Have a good spring break all

Mickey said...

I'll be free from about 730 to 945 ish so i'll be heading up to Arvin to knock this out around then.

Troy, Michigan is my destination. Everyone be safe.

Adam said...

The '62 room was mighty lonely this morning, but fortunately Chelley, who will be joining us this summer, was in town and did the WOD with me.

I accidently added 5 extra weighted sit-ups to each round (a total of 20), so if you see the WOD on the white board in the '62 room, it is 50, 20, and 20.

As for the WOD, double-unders went very well, push-ups were TOUGH!

13:02 as rx'd.

njc said...

Same.. no time today for this one.

Leaving soon for South Padre Island, TX ... see you on the other side

Mickey said...

Subbed 100 single unders for the 50 du's.

Did the rest as rx'd according to the board (20 sit ups)


split the last set of rope 50 su/25 du. my shoulders were not happy.

ErinM said...

Modified this one due to lack of jump rope:
5 rounds:
20 Wall Ball Shots
20 Sit ups with med ball
(14 lb ball throughout)

HRPUs were killer!


Now off to Italy!

jswobe said...

Posting a few days late...

I saved this WOD for next week (which is this week now...)

Instead I did:

Bench Press: 5-5-5-5
For time:
10-9-8-7-6-5-4-3-2-1 reps of
--Bench Press (60-lb dumbbells)
--Power Clean (115-lb)

I forgot the BP weights (worked up to 215, I think)

15:30 (or so) for the BP+PC