Still pretty sore from Sunday’s WOD and some new soreness from doing “Cindy” yesterday. I can really feel all of those push-ups. I don’t remember the last time I was this sore to be honest.
Warm-up
30 yards down and back
- Zombie Kicks
- High Knees
- Butt Kicks
- Power Skips
5 rounds with 20# MB
- 1m OH Lunges
- 1m Sit-ups
- 1m Front Squats
- 1m Diamond Push-ups (on ball)
- 1m OH Squats
- 1m Rest
The MB work was a real arm and shoulder killer. It got the legs nice and loose for the WOD too.
WOD
20-18-16-14-12-10-8-6-4-2
- Burpees
- Goblet Squats (50# KB)
The burpees were much harder than usual due to doing 186 chest-to-ground push-ups yesterday and about 60 MB diamond push-ups in the warm-up. All sets of burpees were done unbroken, but I had to break each round of goblet squats into 2 sets until I got to the round of 10 when I went unbroken the rest of the way. I finished in 15:08.
Strength
5×5 Weighted Pull-ups
Take 2 minutes of rest after each set and try to increase the weight each set.
For my sets I used 8#, 10#, 12#, 15#, and 15#. I might have even come up just short on the 5th rep in the last set, so I’m glad I didn’t try to increase to 20# which would have been the next jump. I actually stayed after class to finish this off because there was a 15 minute gap before the next class started. I know I need the work to increase my strength. This is a huge improvement over the last time I did weighted pull-ups and used 12# for the last 3 sets.
Nick Momrik's Fitness Logs 