DCF WOD

WOD:
30 Sit ups
20 Double Unders
30 Air Squats

AMRAP in 20 minutes

Score: 4 + 2/3 rounds

Shit load of squats.

6 X 400m

WOD:
6 X 400m Run
2 minutes rest after each run.

Times:
1) 1:44
2) 2:00
3) 2:24
4) 2:35
5) 2:30
6) 2:21

In runs 3-6 I walked some of it. This was pretty disappointing. Next time I do this WOD, I want to do it all without walking any part of it. You would really think that 2 minutes rest you would be pretty recovered, but towards the end of the work out you are still breathing little hard at the end of the break.

DCF Newbie 3 – Disagreement Gone Bad

WOD:
1 Min Row
1 Min Box Jumps (20″)
1 Min Push Press 45#s
1 Min Med Ball Clean
1 Min Rest
3 Rounds

Count reps and Cals for score.

Score: 144

This WOD almost killed me. My score was relatively low, but I honestly gave it everything I had.

DCF Newbie 2

WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes
10 Wall Ball
10 Ring Push Ups
10 Double Unders
10 Sumo Dead Lift High Pull (SDHP)

Rounds: 4

The double unders I did a single then a double, rinse and repeat. Wall ball was 14# and 10ft target and the SDHP was with 35#s (yes I know that was pretty weak).

DCF Newbie 1

Date: 1/6/2009
Work Out:
400m run
10 Pull Ups (scaled with bands)
20 Push Ups
30 Sit Ups
40 Air Squats

Time: 8:15

Notes: The pull ups took the longest time by far. I did the first 2 dead hang, then used the smallest band for the next 2, and then used 2 thin bands for the rest.

I met pukie after this workout. I was nauseous the whole drive home, as soon as I got home I threw up