Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
If you did the WOD from 2-24-10 sub situps for rope climbs.
2/22
2/17
2/20
2/17
1/24
Total = 9 Ropes/ 100 WB’s
Fun workout, but rough
17 ascents /132 wall ball
Had the post-WOD “I should have pushed harder” feeling, but such is life. Very interesting WOD. Enjoyed working with you guys. Especially glad Kristin wore her earmuffs. When she was in front of me on the run they acted as a distinct and noticeable beacon guiding me towards the 400m mark. Looked comfy, and I bet she can hear shit that happened yesterday when she wears them. jk, Kristin. 🙂
REALLY hate that I missed that!! Ha!
Well at least we have another solution for the golf cart and bull horn….
Tough work out had to scale on both moves because of injury. wanted to post this though:
Thai Chicken and Vegetable Curry
4 servings at 1.25 cups a serving
cooking time less than 45 minutes
* 2 teaspoons canola oil
* 1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
* 1 medium onion, halved and sliced
* 1 clove garlic, minced
* 1 tablespoon minced fresh ginger
* 1-2 teaspoons Chile Garlic Sauce
* 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
* 1 cup reduced-sodium chicken broth
* 1 cup “lite” coconut milk
* 1 tablespoon fish sauce, or reduced-sodium soy sauce
* 1 teaspoon light brown sugar
* 1 1/2 cups cauliflower florets
* 2 cups baby spinach
* 1 tablespoon lime juice
* Lime wedges
Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes. Add garlic, ginger and Chile garlic sauce; stir to mix. Add chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes. Stir in spinach and lime juice; cook just until spinach has wilted. Serve immediately, with lime wedges
Nutrition info
Per serving: 252 calories; 8 g fat (4 g sat, 1 g mono); 67 mg cholesterol; 14 g carbohydrates; 31 g protein; 3 g fiber; 357 mg sodium; 576 mg potassium.
Nutrition Bonus: 89 mg vitamin c (150% dv), 30% dv vitamin a, 576 mg potassium (29% dv).
1 Carbohydrate Serving
(when I cook I am speeding through the kitchen so the time might be a little more)
125 ish wall balls. I say ish cause alot of them missed the line. I subtracted some but maybe not enough.
18 rope climbs.
Two good classes tonight. I talked with several that said this workout was deceiving. It looked easier on the whiteboard than in reality. Good job to all.
Once everyone left, I decided to revisit one of my nemeses, the Concept 2 rower. Last time I did a 5k row, it kicked my ass. Tonight was much different. I got a PR of 20:21. I wanted sub 20 but didn’t make it. This was huge for me because I struggled so much last time to keep myself from quitting (I didn’t quit but came close).
Well done, David. 20:21 is one hell of a comeback from 24:xx. It’s clear you’ve now discovered the secret: pace yourself so you’ll be able to last and don’t dismount until you’re finished…the secret to effective…err…rowing.
Great workout yesterday! My handy dandy earmuffs made the run a little less brutal and probably provided everyone (or at least Jeff) with a little entertainment! 🙂 I have to give Leah props for keeping me motivated…while she ran barefoot and pregnant!! You go girl!! 😉