« Friday April 16, 2010 »

3-2-1... Go!

3 Minutes of Double Unders

2 Minutes of Ground-to-Overhead (75/115)

1 Minute of Burpees

Rest 3 minutes, then perform one max plank hold (unweighted for beginners, 25lbs for intermediate, 45lb for advanced).

Post reps for each movement and time for static squat.

Comments

[MANDY!]

Hey ya'll... for those that don't know, I'm a Hokie :) Today there was a memorial workout for the 32 people killed at Virginia Tech on April 16, 2007 (my senior year).

"32 Hokies"
7 rounds for time:
4 squat clean & jerks 135/95
16 deadlifts 135/59
32 double unders

Took me just about 30 minutes. Was definitely worthy of memorial wod status. Thanks to Sarah and Chad for getting me through it.

[MANDY!]

annnnd i cant type after the wod apparently-- weight on the DLs is 95 :) my b.

[Vivas]

awwww.. I wish we could have did this as a WOD thru out the day 2 support u..

[Ned]

Double Unders - Lost Count ... Maybe 8
Max Overhead - Lost Count ... Maybe 15
Burpees - No Fun ... Maybe 11

Max plank hold in pushup position unweighted - 4:02. A nice surprise.

Threatened by Sara D if not posted : )

[MANDY!]

nice job on that plank, ned!

[Becky N]

Ned that was one incredible plank hold. NIce work.

[Julianna]

Hey everyone! They know how to kick your ass just as much down here in Dallas as they do back at Local.
6x400m runs
1:35/1:41/1:45/1:47/1:48/1:47...brutal
Thinking of you Mandy and all the other Hokies today :)

[Becky N]

Nice job Mandy, that is an incredible workout.

[Local]

After today's stellar plank hold I don't think I'll be messing with Ned! He's tough!

SD