OTM-20min
Odd-200m row or 200m run (athletes choice)
Even-5 HSPU or 6 push press Choose their own weight
Based on the movements choose your greatest weaknesses
*Attention all APEX Athletes(Teams, Jr's and Adults), we are going to try something new at Apex. We have decided that we are no longer going to post a picture of the results from each WOD on our site. We would like you as athletes to take some ownership of your workouts and blog your results each day. I know it's going to take some time to break old habits, but this makes it easier for us as trainers to track your results and for you as an athlete to log your results. If you choose not to post your results it will make it extremely difficult to track your progress and see the leaps and gains you are making as an athlete.
AM classes we need you to start this trend! This will only take a few minutes out of your day, so PLEASE take the time to jot down your scores and scaling after class and let's start posting!
32 comments:
I'll kick it off......much needed Rest Day!
By having you record your scores here it will also help you learn the movements, newbies. Make sure to record your scaled movements as well.
I completed this 2 weeks ago. Here is what your comment may look like for this wod.
200m row
6 push press 155# (used a rack)
Completed every Min OTM for 20min (on the min)
Feel free to also record how you felt, what was tough, where to rest etc.
This one was a lung crusher. Buss thanks for cracking the whip.
Luke, Marlie and myself did this last week.
Bus- 200 M run, 5 HSPU on 25# plates
Luke- 1 Wall Climb & 100 M run
Marlie- 1 Wall Climb & 100 m run
they both fell around the 12 min mark
Great job to the Bussom youngsters doing this workout.
As a piece of advice the goal of this workout is not to fall off the minute rather keep the scaling of distance and reps something that will make you work to stay on the minute while continuing to be successful OTM.
Haha I think the kids might beat me on this one!
Weakness=rowing. I guess I know what I need to do!
http://www.youtube.com/watch?v=V3VOThjXCAY
after watching this video I see my weakness and that I need to step up big time
200m Row
first and last round did 5 HSPU, rounds 2-9 did 3
200m row
5 strict hspu with one ab mat all rounds
200 m row
Round 1=5 HSPU
Round 2 thru 8=3 HSPU
Round 9=5 HSPU
Round 10=4 HSPU
*all HSPU were kipping with 1 abmat
Way to get the posting started AMers :) And you didn't even have to be "nervous" to be the first to post!
Great work this morning all around.
Also, want to shout out to Austin McV nice work on the warm up snatch complex...he used his previous max snatch weight from 2 weeks ago for a 3 rep squat snatch complex....yeah voodoo bands :) Nice job!
200 m row
5 HSPU with 2 abmats
First time ever using abmat! It was easy. Next time will be using 1 abmat. I missed the VooDoo Bands!!
Jim- 200 m row
1st round 5 HSPU w/2 ab mat
Rounds 2-10 3HSPU. rounds1-3 2 ab mats
rounds 4-10 1 ab mat
Got to say my weakness were those HSPUS
Push press 45# (prob should've done 50/55)
Running rds 1-7 100m & 8-10 150m (glad I started shorter and then pushed for longer instead of possibly dropping off)
Next time around I hope to be better at running :)
100m run first 9,150m for the last run
Wall climbs (2) for the first 6 rounds, (3) for the last 4 rounds.
200m run, 6PP 95# (rack)
Every minute OTM
200m run
85# push prezs
170m row
55# pushpress
150m run for the first 10 minutes and a 200m run for the final 10 minutes.
95# Pushpress
200 meter row, 5 hspu rounds 1-4 and 4 hspu for rounds 5-10.
Way to go Apex!
200m row, 6 PP (80#) all rounds. I think I could have done a little more weight on the PP. Had to grind this one out at the end.
Great job on day 1 of posting! I'm throwing this out there. If we can get 100% of attendance commenting treats for all the next day!
They told us we were getting "treats" at the level 1 cert and we got to do Fran...not sure I want the treat. :)
170 m row
5 Head Stand Push Ups (box pike)
I realized that i need to tighten my core when rowing to get my power. Thanks Josh!
150 m row, 45# PP(definitely could have done 50-55, but wasn't feeling 100%)
Really enjoyed this WOD... Almost as much as Jess' playlist!!!
170 M Row, 2 wall climbs 1st/last round 1 climb for other rounds...great workout...pushed the lungs...need to remember to let arms out first to get more power...left with a headache...Josh says its from being upside down andholding my breath too much on the row..Thanks Josh!
200m run
115# push press
Thanks Tanya! The voodoo bands do really help!
200m run/HSPU matador style
200m Row
6 push press 45#
Could have gone to 50 or 55#.
Loved Jess's playlist...OLD SCHOOL:)
180 row (my biggest weakness...damn short legs) 65# push press...should have gone heavier....
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