Run, squat, dip, row


I am both saddened and angered by the events that have taken place in Boston. As a former marathoner, and having run the Boston Marathon twice, I know how resilient marathoners are. I’ll leave it at that.

Athletes attended all of the sessions except 7:15, so I worked out then. I completed the WOD I programmed. I very much liked! Emily and Glenda both mentioned that it was the most challenging WOD to date. Neither of them did Filthy Fifty Sunday.

25-min AMRAP
Row 200m | Run 200m of 10m shuttle sprints (alternate rounds)
7 OHS (65#)
11 dips

Mandatory rest from minute 7 to 8, 14 to 15, and 20 to 21; begin where you left off

I have wanted to program OHS, and today was the perfect opportunity to do so. I very much like WODs with scheduled rest. Seven minutes of work, 1 minute of rest, 6 minutes of work, 1 minute of rest, 5 minutes of work, 1 minute of rest, 4 minutes of work, and done.

My goal was to complete 10 rounds and to complete OHS and ring dips unbroken.

I began with shuttle sprints. I completed exactly 3 rounds the first 7 minutes, thus averaging 2:20 a round. Not bad. I kipped the ring dips, as I knew I’d have to do so eventually. The minute rest was delightful.

I completed 2 rounds and up to 8 rings dips the next round. I was very glad that I got to rest a minute, as I feared I wouldn’t be able to complete 11 ring dips unbroken.

At the 20-minute mark I had completed 8 rounds + 40m shuttle sprints. I still completed all OHS and ring dips unbroken. It was quite challenging to do so!

I was growing weary, but still remained focused on my SMART goal. With just 20 seconds left, I began last 11 ring dips and managed to complete in 16 seconds. I had 4 seconds to spare! Uhm, that wasn’t enough time to sprint even 10m, so I didn’t.

Unlike yesterday, I achieved my goal.

Surmounties, what did you think of today’s WOD?

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