WOD 20130114 2nd session

Today's second session (for me) was at LA fitness with my brother, Dek, and my friend, Steven Tran aka Tran The Truth ... here we go...

WOD 201314 Second Session 

Part I:

Warm up

25 Jack Hammers (lower ab exercise)

75 jumping jacks

Part II: Scores written in order for each round as "Geoff / Dek / Steven"

1 min air squats  - 76/50/55

(1 min rest)

1 min burpess - 24/20/26

(1 min rest)

1 min push press #45 - 50/46/48

(1 min rest)

1 min wall ball 14lbs - 37/18/25

(1 min rest)

1 min abmat sit-ups - 33/24/27

(1 min rest)

1 min box jumps 24" 23/15/20

(1 min rest)

1 min pull ups - 31/20(80lbs assisted)/22 

(1 min rest)

1 min tuck jumps - 34/27/28

(1 min rest)

1 min KBS 35# - 24/20/17

(1 min rest)

1 min slamball 14lbs - 37/29/35

(1 min rest)

1 min push ups - 51/21/36

(1 min rest)

1 min mountain climbers - 41/30/28

Score is Total Reps (Cumulative Count)

Part III:

EMOM 3 Bench press 75% of 1RM for 10mins

Geoff/Dek completed bench at 160#

Part IV:

Cashout

Tabata Treadmill - 8 rounds of 20 seconds on 10 seconds off

12% incline, 6 speed

Geoff & Dek completed

Notes
- Part I - I honestly shit bagged this part I, because it was supposed to be 3 rounds of that set above, but i was already tired from earlier this morning (should've taken a nap haha)...

- Part II: Honestly, I saw how hard my brother and steven were working at the moves, which gave me motivation to work just as hard and try to set the pace. Damn you steven for beating me at the burpees! We were all dying, and it was a great AMAP (As Many As Possible) workout that was 20+ minutes. I haven't done a workout longer that 15 minutes since my birthday (my birthday WOD created by my cousin was 12 exercise, 5 rounds, 86 total reps each, and I almost vomitted mid way and after)... 

- Part III: I got my second wind mid met-con and my brother and I finished the workout which was awesome.

- Part IV: the tabata felt easier than what we were both used to. I guess since we reached our max heart rate multiple times on the Part II workout, it was easier on our bodies to feel that HR on the treadmill.

- This was such awesome motivation seeing my brother complete the WOD. Not many people can, and I knew if he pushed it, I had to push it too. As I inhale my Progenex, I'm just thinking about how proud I am of Dek, the future CrossFit athlete.