Day: April 17, 2012

2 WODs for the Time of 1

Surprisingly I’m not sore at all from the heavy deadlifting yesterday.

Warm-up

  • Tabata Air Squats
  • 1 Mile Run

I thought I was running a nice average pace, but ended up running a 7:00 mile without pushing myself very hard. That’s good news for Saturday’s duathlon.

This was actually two WODs combined for one total time.

WOD #1

  • 100 Pull-ups
  • Each time you come off the bar, do 10 Russion KBS.

I used a 53# KB for the swings. I set a new PR by getting 12 kipping pull-ups right off the bat before coming down for a break. The number of reps went slowly down after each set. I have a new tear on my right pinky finger and a nice blood blister under my last tear on the left ring finger. Seems like I tear my hands in a new spot every time.

WOD #2

  • 10-9-8-7-6-5-4-3-2-1 Wall Balls
  • After each set of wall balls, do a dumpster run, which is about 200-300m.

The wall balls were no problem because the most we had to do in a row was 10, but there wasn’t much of a break from running, especially at the end.

I finished both WODs in a total time of 32:55. This was a good lead up to the race for me. Some speed work and good conditioning.