W.O.D.

For those new to Crossfit, “W.O.D.” stands for “Workout of the Day.”

Today’s brutality was As Many Rounds as Possible (AMRAP) in 12 minutes:

5 Thrusters

10 Burpees

Thrusters are taking a bar from the squat position and pressing it up above your head.  The arms are taut, the face forward.  The butt has to hit the ball as squat.  It’s best to use the squat to propel the weight upwards.  The bar is initially held on the chest, and the elbows are forward.  With good technique, a slender person can push a fair amount of weight.

Burpees are a combination of pushups, squats and jumping jacks.  You do the following.

1) Throw yourself to the ground;

2) Push yourself back up;

3) Jump and throw your hands over your head;

4) Repeat.

By the end of a set, “throwing” is more like “falling.”  It becomes almost impossible to get back up.

I did 5.5 rounds:  six sets of thrusters at 75 lbs and 5.7 sets of burpees (a total of 57).  It was brutal, but worthwhile.

I suspect I could have done 5 sets of 95 lbs and had better form.  The weight helps push the squat down, making one more flexible.  I played it safe this time.