Wednesday, 17 March 2010

South Central Sectionals
“WOD 3”

For Time:

Run 200m
25 Snatches (75/45)
25 Kettlebell Swings (1.5/1 pood)
25 Overhead Squats (75/45)
25 Box Jumps (20/16)
25 Sumo Deadlift High Pulls (75/45)
25 Wallball Shots (20 at 10ft/12 at 10ft)
25 Thrusters (75/45)
Run 200m

Post time to comments
(Sectionals had a 20 min time limit)

Note: Sectionals WOD actually calls for female wallball to be 14@8ft; however, MP currently only has a 10ft. That is why I changed it to 12@10ft, less weight-more height.


  1. I'm setting a goal for this WOD: Rx <20 minutes. I will do this.

  2. Please don't forget about me. I am finally getting over the respiratory issue and now my knee is not doing well. Keep up the good work everyone. See you guys at 6:30 soon (hopefully).

  3. Melanie said…

    "Rowing Helen"
    Row 500/12 pull ups/21 KBS – 3 RDS
    17:28 RX

    It was great to have you work out with us, Olivia! GOOD JOB!!! 🙂
    Great job Danny and Robert!

  4. Goal attained. Rx 19:29

    Yes I can do this.

  5. 22:33….Debbie did 20:36

    Nice job everyone. I am disappointed that we didn't do tire flips!

  6. 15:03 rx ( took one for the team and did taller box jump tho 😉 holy cow I need to bow down to those this weekend who did this in 10 and under!!! I'm not worthy!!!

  7. 17:28 RX. Man, everybody is rockin' today! Great job! Treat of the day was working out with Olivia. Patrice, hope you get better soon.

  8. 17:03 rx. I can't even see myself doing this in 8 and change like the girl at the games! I worked hard, though. That last run was like "does not compute" you know when your brain tells your legs to run and they are like HUH?

  9. You guys are awesome! Well done! I was hoping this was for Friday but I will have to do it on Saturday soon. Susan — rock the house sister. I am on spring break and nursing a strained muscle in my back and some hideous ouch on my heel. Sucks, but there you have it. Hope to join back in on Friday, if not, Monday. Get well soon Patty! Have a great week all!! I don't know if I could do it in less than 20 – but RX – bring it!

  10. 16:31 Rx–great work to all.

  11. Rhonda G says

    HURRAY FOR SUSAN! That's awesome to finish in under 20 minutes 🙂 This sounds like a really hard WOD.

    Patty and Patrice, sorry to hear you are under the weather. Get well soon!

  12. PS shout out to JIM!! Good to hear from ya!!!
    And miss Olivia did awesome your a rockstar girl! She was a great push for her dad and Danny !!

  13. MP Jimmy says

    AWESOME JOB Susan! Coby, tire flips on their way! 🙂 Good to hear tennis champ Olivia made it in. A good dad would post her time! ;D I will be doing this tomorrow, Army demanded extra time today. Hopefully I can keep it under 20 minutes.

    Patrice, you are NEVER forgotten! I pray everyones pains that are keeping them away will heal ASAP!

    See you all soon! 28 days and a wake-up, but who's counting?! :))

  14. Stacy — right on about the heating pad! I took your advice, dropped a Jackson at Walgreens and PRESTO! Bringing the heat – me, some bon bons and Nora Roberts are kicking it RX. Casting out for the grocery fairy but haven't heard back yet. The vacuum fairy is on strike. Sigh.

    Great work everyone and see you soon!

  15. Stacy J says

    14:58 rx That was tough. The ladies that did it in sub 10 at the sectionals are monsters! Awesome job to my work out buddy Steve. Way to hang in there.
    Michel- the heating pad is definitely a good purchase. Next time I'll have to remember the bon bons! I'm pretty sure I can do that RX!

  16. Olivia said:

    14:43 20lbs snatches, SDHP, and thrusters
    8lbs wall ball
    10lbs kettle bell
    14inch box jumps

    mahahhaba had a great time! thank you all for letting me join you guys. <3 (:

  17. Vernice says

    20:36. This was a WOD for sure. Coby, I was going to say don't give Jimmy any ideas on the tire flips but I see he went straight there!! Jimmy, I am looking foward to you being back with us.

    To all…I think things got a bit confusing…. Patti is sick not Patrice. Patrice is on a mission trip.
    Patti, get well soon so you can be back with us.

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