"Aubri"

So, if I make up a WoD, do I get to name it? I think so. This is one I started with my newbie friend in March, but I upped the ante today.

21, 15, 9
2 pood KB swings
30 inch box jumps
115 lb push press
9:08

Last time it was with 1.5 pood, 24 inch and 85 pounds. I wanted to up the weight and jumping challenge. I finished in 7:08 last time, but with the increase in parameters, I finished in 9:08. This was an experiment in strength vs. metcon. I felt the need to rest to catch my breath, not as much for strength, so I tried to keep the breaks to a minimum. I also like that this one works on some weaknesses for me: jumps and overhead strength. Maybe I'll go for sub 7, then up it to 135. Interestingly, in the archives of the CFHQ blog you can see how the WoDs evolved over time to increase in weight or reps when guys got more proficient at them. maybe this will be one of those. Or just my own creation that I go back to occasionally for a mix up.

Oh yeah, Aubri did this one with 45 lb bar, 18 inch box, and 25lb dumbell in 7:21 with push press reps at 10, 10 and 6. I set her at too high a weight for push press. She should have used the 35 lb bar.