Wednesday 10/01/2008

WOD
100 Squats
75 Decline Situps (25#)
50 Pushups
25 Burpees

WOD: Revolution
25-minute Spin, followed by -
30-20-10 reps of:
Medicine Ball Clean to Wall Ball (aka. the Ball-Sucker)
Medicine Ball Situp

WOD
Jenn and I each picked 5 exercises at random separately, and then engaged in a game of "Rock, Paper, Scissors" to determine the 5 exercises that would feature in our workout. So here were the initial matchups:

Feng -- Jenn:
#1: Plyo Pushups -- Overhead Squats
#2: DB Manmakers -- Ring Pushups
#3: Ring Dips -- KB Snatches
#4: Turkish Getups -- Shoulder Presses
#5: Burpee Box Jumps -- Sumo Deadlift High Pulls

I won all but #3 (Yeah! I am the reigning champion in Rock, Paper, Scissors, which I grew up calling Scissors, Paper, Stone in Singapore -- that's your interesting but admittedly quite useless piece of trivia for the day), which resulted in the following workout -

5 Rounds of:
3 DB Manmakers
6R/6L Turkish Getups
9R/9L KB Snatches
12 Burpee Box Jumps
15 Plyo Pushups

As usual, it was my good fortune to win all the rounds that featured exercises with compound movements. I do like to make life difficult for myself, don't I?

This workout took us over forty minutes to complete, thanks to Jenn who decided that 5 rounds would be a good idea. In any case, it was an excellent and nicely random workout.

WOD
"The Plate of Fate"
10-9-8-7-6-5-4-3-2-1 reps of:
Standing Barbell Russian Twist (with 25# plate loaded)
Barbell Side-to-Side Pushup*
1-Arm Barbell Bent-over Row** (R, then L)

* See #11 on this site - push up, and then power yourself over the barbell, and land with the opposite hand on the end.

** See #3.

***
"Injustice is relatively easy to bear; it is justice that hurts."
- H.L. Mencken