Like a light-switch.

We saw “Book of Mormon” at DPAC last night, and it was once again and incredible experience! I can’t stop singing the tunes. I believe!

Today’s WOD was indeed a Sunday Challenge! I joined the 9:45 athletes and Coach Jeff led the session.

Guidelines:

You are allowed 1 barbell.
The barbell must begin from the floor (unless approved by coach).
It is up to you to determine the weight of lifts. The weight of the lifts will determine the number of required reps.
You may complete activities in any order.
You need not complete any activity before completing reps of another activity or rowing.

* To determine reps for pushups
75 – 150# | bodyweight x .75/.6
151 – 200# | bodyweight x .6/.5
> 200# | bodyweight x .45/.4

To somewhat level the playing fields, I rounded up my bodyweight to 145#. I created a nifty spreadsheet and recorded reps in notebook. I had no set plan in place in that I hadn’t determined what activity I would do first, second, third, etc., or how many reps of activities I would complete per round. For workouts like this, I like to complete based upon performance and feeling.

While I did want to row first, 6 folks had claimed the rowers. I began with pushups and ended with OHS. I usually completed lifts, wall ball shots, and pushups in sets of 10 reps and rowed 15 calories at a time. I also usually completed lifts in reverse order than completed the previous round. For example, I completed 10 OHS, cleans, and dead-lifts and then 10 dead-lifts, cleans, and OHS. I used a pair of 45, 15, & 10# plates.

Uhm, changing weights was a welcome relief.

Rowing a mere 15 calories was also a welcome relief, as were pushups. I completed between 10 and 15 unbroken pushups each time, between 10 and 13 unbroken wall balls, between 5 and 15 unbroken cleans, between 8 and 10 unbroken dead-lifts, and between 10 and 18 unbroken OHS. Yup, I finished the workout by completed 18 unbroken OHS. That’s progress!

Dead-lifts at 185# felt incredibly light, 95# cleans were just right, and, quite surprisingly, 75# OHS felt very light. I also easily power snatched 75#.

I completed the workout in 49:10. I was a heavy, grunting, sweaty mess when all was said and done. This workout was an incredible amount of fun!