WOD: Good things come in 3′s

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Monday’s Workout – “3 Burner Progression”

Leave it to Patty to kick me in the ass after a lazy weekend.  Today was actually 3 short, hard and fast workouts, each a little longer than the one before it.

Warm-up: 60 second progression

1 Burpee followed by 1 pull-up, then 2 burpees and 2 pull-ups, etc… go for as long as you can in 60 seconds  (I got to 5… and my heart rate must have been about 170)

Workout 1:  50 D-Ball slams (20lbs for the boys and 12lbs for the girls), then rest for 5 to 7 minutes

Workout 2:  75 Wall balls, then rest for 5 to 7 minutes

Workout 3:  Navy Seal  – 1,000 m row, then 50 thrusters (45 lbs for the boys and 35lbs for the girls), then followed by 30 pull-ups

Scoring:  Add up all 3 times together for your overall time

How did I do?  Not bad considering that my shoulders were still shot from Saturday’s WOD.  But I scored 1:03 on my D-ball slams, then 2:57 on my wall balls, and 8:58 on my Navy Seal.  Total time was 12:58!

I have to say that I haven’t felt this beat up for a long, long time.  Reminded me of my first “assesment” workout.  I had to run outside after the Navy Seal workout becuase I was sure I was going to hurl.  Lucky for me the cool air subdued my nausea.

Give this one a go, I know you won’t be disappointed.  Good luck.

Here’s a video from YouTube on the Navy Seal WOD: