2014-09-23 WOD

Good workout today. Revisited one of the 2013 Open workouts and got to see great improvement. More than that, I came in with a plan for that part of the workout and executed to it, which shows I'm getting to know my capabilities well (I think).

WARM
std warmup
200m run
10 wallball passes
10 mdeball bounce pass

MAIN

A. 4x25 Situps, rest ~equal time as working time
Got through all 4 pretty quickly, but didn't time it.

B. 3x6 benchpress, slightly heavier than last week
warm: 5x45, 5x95
main: 6x145#, 6x145#, 3x145#+3x115#

C. Open 13.3 - 12 min AMRAP
{
150 Wallball 20#
90 DU
30 MU
}
Count = 241 reps. I got through the wallball doing sets of 6 w 5 second rest. That took 9:15 which was a 10second PR for Karen. Got through the DUs in ~2 min, leaving me about 40 seconds for MUs. I did one, which was my goal, and could have tried for a second, but didn't want to tweak my shoulder further.

241 was a huge improvement over my 2012 attempt and my two 2013 attempts, as shown below (against the 2013 data). The two graphs below are vs NW men 40-44 (left. where I'd have ranked 55th of 398 - 14th percentile, or NW men overall (right. where I'd have ranked  954 of 3188 - 30th percentile. I didn't have masters 45-49 data graphed (I was only 44 in 2013) but against those scores, I'd have ranked 18th of 194 in the NW which around 9%. It's meaningless as the whole field has improved, but it's fun to see the progress.

I added:

D. 3 Tuck Front Lever

[plan is to run at lunch, so will add more then]