pull-ups
push-ups
air squats
max reps in 3 min. of each movement; 1 min. rest between stations
-3 min. rest-
max reps in 2 min. of each movement; 1 min. rest between stations
-2 min. rest-
w/ 20# vest
max reps in 1 min. of each movement; 1 min. rest between stations
score is total reps
pull-ups: 95 + 50 +25 = 170
ReplyDeletepush-ups: 91 + 53 + 31 = 175
air squats: 137 + 87 + 50 = 274
total: 619
Simple, but effective; a constant barrage of bodyweight tallying tall numbers relative to allotted time. While not a unique format, results demonstrate the work. Twenty pounds of added mass turns the thrill of the final round into dreadful discomfort.
Standard procedure always seems to be decreasing reps or time intervals. It’s easy to use the preexisting structure to design workouts. In the midst of recovery, the thought of reversing the layout and the associated results immerged. Instead of starting with 3 minutes, why not start with 1 and work up? With that question arose, why always do pull-ups, push-ups, and then squats? What’s the effect of changing the order? These inquires are the spirit which drives R&D at 324. Plan on a detailed search for the answers in an effort to salvage the link between the scientific method and human performance
This one sneaks up on you...and than kills you.
ReplyDeleteSherry... bw 114#
ReplyDeletePull-ups: 46 + 21 + 11 = 78
Push-ups: 50 + 35 + 15 = 100
Squats: 73 + 44 + 31 = 148
Grand Total: 326
***Mod 10# vest instead of 20#
And I didn’t even have to take my shoes off to add it all up this time! ! Due to insanely crappy pushups, I felt as though I had too much rest and wasn't amply smoked throughout the WOD. Followed up with a 5min rest and then the following:
10min AMRAP:
5 Deadlifts @ 135#
20 double unders
=7 rounds