After yesterday’s WOD I was going to make today a rest day because I figured I would be fried. I was feeling good all day though. Matt posted the WOD on Facebook and it looked like a fun one so I decided to head in.
Warm-up
5 rounds
- 1m Bottom Squat Hold
- 1m Jumping Jacks
The squat holds are way at the bottom with the intent of opening up the hips. You’re not trying to hold a squat for that long.
WOD
20:00 AMRAP
- 2 SDLHP
- 2 Burpees
- 150m Run
- 4 SDLHP
- 4 Burpees
- 150m Run
- …
Increase SDLHP and Burpees by 2 each round, but the run stays the same.
This one was all about how much gas you had in your tank. I used a 71# KB and was able to finish the round of 18 plus 20 SDLHP and 2 burpees.
Ab Finisher
5 Rounds
- 1m Plank
- 1m AbMat Sit-ups
My arms were drenched in sweat, which made it harder than normal to hold the plank. 5 rounds of a minute really adds up too. We counted our sit-ups and knew I could blow the high of the day (228) out of the water. My goal was to beat my 67 reps from the Paleo challenge benchmark WOD in every round. I finished with 356 reps. After we were done and Matt was laughing, I realized I can touch my shoes without even lifting my shoulder blades off the ground, which would still be within the box’s standards, so at least I make it harder than that on myself and get some movement into it.
