WHITEBOARD – 1 June 2011
Workload:
5 Rounds:
- 45s Row (For Max Calories)
- 45s Max Sledgehammer Hits
- 75s Rest
Rest 5 Minutes then perform:
3 Max sets of Push-ups
- Beginners do bodyweight on knees, intermediate on your toes, and advanced on toes & w/45lb plate on back
- Rest exactly 120s in-between sets
Notes: Remember to be cognitive of your back during the row. You shouldn’t be hunched over and pulling with your shoulders in the catch position (catch position is when your knees are into your chest and your hands are close to the fly wheel).
For the max sledgehammer hits, alternate the arms with each strike. If you do not hit the tire with conviction do not count the rep.
Beyul Training 
Tttthhhooorrr!!
Hello people! Today is Wednesday……where is my swim WOD?
Dan is too scared.
68 kcal 106 hits = 174
21 12 7 = 40 push-ups
121 slams, unknown calories
32 13 10 with a 45#
1 mile run warmup: 8:11
Row: 86 calories
Sledge: 123 hits
Total: 209
Pushups w/45# plate: 15-16-20= 51
Also, In honor of National Running Day, I will be running an additional 5k when I get home tonight. If you decide to run today, please go here http://running.competitor.com/2011/01/national-running-day/national-running-day-2_28202 and log your miles.
Paul,
My ground photo of the counts adds up to 94 for you on the row(18,19,19,19,21). Much better than you noted.
I guess i was a little hazy after the wod when i was counting haha. thank you
Correction:
Calories: 94
5k: 32:31
1+ mile run (stop sign and back from the back door).
Awesome!
Row: 86
Sledge: 128
Pushups w/45# plate: 26-15-16=57
calories – unknown, slams 120 10# hammer
Pushups – 25 13 8 45# plate