WOD 11.25.09

Yesterday I took on the ‘Bear’ and I won!!  Today I wanted to try a brand new WOD…

Explosive/Power Focus

Cacao, coconut milk, and some almonds today. CLO as per usual.  Keto Shake with this workout.

Warmup:  2 miles on stationary bike, 5 min jump rope (mix)

Next: 3 rounds all out:

  • 12 explosive pull-ups
  • 20 plyo push-ups

WOD:  Thruster/Double-Unders

Rx (#95 women, #135 guys).  I scaled it to #95 lbs…5 Rounds alternating between each exercise with minimal rest:

  • Thrusters: 10, 8, 6, 4, 2
  • Double Unders: 50, 40, 30, 20, 10

Completed all 5 rounds in 13:29.  Time is inclusive of mini breaks.  This WOD was brutal! Oxygen consumption was rediculous…at least i know metabolism will be revved for at least the next 24+ hours.  Just recently got into a groove with the double unders.  Until you get the rhythem of them, sub in high-knee tucks.

Finish: 10 min Run

Total Workout Time: 37 min

Be Well,



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