Saturday 11.26.11

Strongman Saturday!!!

Warm Up:
None really, but I did put my kids through a WOD so my warm up was helping them.  Their WOD was:
AMRAP in 10:00 of:
- 40 foot sprint with a hurdle to jump every 10 feet
- 20 foot bear crawl
- 5 ground to overhead with a 10 lbs medicine ball.
Score:  Ryan did 11 rounds.  Leah did 12 rounds slightly scaled (couldn't get the ball overhead).

SWOD:
Zercher Walks:
2x 2:00 rounds of as many 50 foot walks as possible with 375 lbs
- Round 1- 200 feet (4 lengths)
- Rest 5:00
- Round 2- 200 feet (4 lengths)

Last time I did 200 feet the first round, rested 10:00 and did 250 feet the second round.  I wanted to rest less this time so I'm okay with my results.

Metcon:
For Time:
- 5-4-3-2-1 reps of ground to shoulder with the 173 lbs stone (alternating shoulders)
- 50 foot sled push with 250 lbs (not counting sled weight) between each set.
Time:  6:32.

I did a few rounds of 2 stone shoulders and 1 sled push afterward until 10:00 had elapsed just to get some more work in.  Last time I did this workout on 9.17.11 I did this in 15:15.  Th difference was that I pushed the sled inside the gym on the carpeted area, which has A LOT more friction that in the parking lot.  Next time I do this WOD I may double the stone to shoulder reps or double the sled pushed to make it closer to a 10:00 workout.