Today's WOD was ... interesting. Once we
figured out how it worked. (thanks to one of the athletes, the coaches
couldn't decipher head coach Frank's machinations)
Every minute on the minute until failure
15' shuttle run
# of laps: 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14
1 min rest
one arm dumbbell snatches (alternating arms) 30# dumbbell
# of reps 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 - 22
1 min rest
overhead weighted lunges 25# for first three rounds, the upped it to 35#
# of steps 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 - 22
So
not through each exercise once per round, the shuttle runs first (to
failure, or max 14 laps), then rest, then snatches, rest and lunges.
They shouldn't have capped it, it would've been a bit longer but not
much. We ended up all finishing the run at 14 laps, and all but two
made it to the end of the snatches and a few seconds to spare. I failed
at the 18 lunges with 35# overhead. (I might have made it to the end if
I'd stayed with the 25# plate).
It was a sweat fest.
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