Fitness - WOD 7/18

Today's WOD was fun. Tough, but fun. We started with overhead squats, which I need some work on, then ended with a little team competition.

WOD: 5x5 Overhead squats, max effort
1x5 - 40 Kg (88.2#)
1x5 - 40 Kg (88.2#)
1x5 - 60 Kg (132.3#)
1x5 - 60 Kg (132.3#)
1x5 - 70 Kg (154.3#)

Overhead squats are still relatively new to me. Although I challenged myself today, I decided not to push it to the limit and really work on my form. Dave gave me a ton of coaching and pointers today. It was awesome and extremely helpful. Even after just a few tips he gave me I could feel the weight coming up easier, even though I was moving up in weight. I felt like could have thrown it through the roof on my last set.

The team comp broke down like this: Each team (of 3 or 4) had ten minutes to rack up as many points as possible. Then a 2 minute break, then another 4 minutes to accrue points. Movements and their corresponding point values are as follows:

20 O.H. Squats, 30 Kg - 4 points
20 Wall Balls, 20# - 4 points
20 Kettle bell Swings, 24Kg - 3 points
20 Kettle bell sumo high pulls - 3 points
20 Burpees - 5 points

Team score: 98 points

So while one person was doing one movement, the other two were doing one of the others. Or, two people could split any exercise (Burpees for example) and do ten each, that would count as well. So, there was a little bit of strategy involved as well.

Calories burned (including O.H. squats and team comp): 687