After going to class 5 days in a row my plan was to take Friday and Saturday off since Dad was in town and do a home WOD on Sunday night. While in bed on Saturday night I started to get a sore throat, which luckily only lasted a day, but as Sunday went along I felt weaker and weaker. Woke up Monday with a nasty cold and Tuesday was no better. I’m finally feeling better today and have been better and better as the day goes on. I was really missing the WODs and 5 days off is too many.
Warm-up
- 50 Sit-ups
- 25 MB Snatches
- 40 Sit-ups
- 20 MB Snatches
- 30 Sit-ups
- 15 MB Snatches
- 20 Sit-ups
- 10 MB Snatches
- 10 Sit-ups
- 5 MB Snatches
Whipped through the warm-up. I may start reaching for my toes on the “sit-ups” because the standard we use (only need to get up far enough to touch your shoes) is a joke when you have long arms like I do. I can almost touch my shoes with my shoulder blades still on the ground. The box is without power so I don’t know how fast my time was, but it was around 7 minutes judging by when Cari called out the 6 minute mark. I did 25 jumping jacks on the minute until the 12 minute time limit.
WOD
5 rounds:
- 15 Burpees
- 15 1-arm DB snatches (each arm)
- 15 Wall Balls
I used a 40# DB for the snatches and a 20# MB for wall balls. Total time was 23:56. I survived better than expected. There was nowhere to rest in this WOD with each movement involving the full body.
Finisher
Death by pull-ups, counting by 3s
I did rounds of 3, 6, 9, 12, and 15 for a total of 45 pull-ups in 5 minutes. The round of 18 was not going to happen so I didn’t even attempt it.
It sure felt good to get my sweat on. Tomorrow I should be feeling 100%.
Nick Momrik's Fitness Logs 