I haven’t been this sore since the competition a few months ago. Who would have thought doing gymnastics (specifically back tuck flip progressions) for an hour could beat up on your body this much. I’m sure Sunday’s WOD and the work I did yesterday have a little to do with it as well. I’ve been using the rumble roller a few times a day and it’s painful as hell! My IT bands have never felt like this before.
I’m getting a hot stone massage this afternoon and making tomorrow a rest day so I figured I better get in to the 9am today for a WOD.
Warm-up
- 100 Butt Kicks
- 100 High Knees
- 50 Jumping Jacks
- 50 Zombie Kicks
- 25 Lateral Hops (left)
- 25 Lateral Hops (right)
Strength
Weighted Pull-ups, 5×5
- 5 @ 8#
- 5 @ 10#
- 5 @ 12#
- 5 @ 15#
- 5 @ 15#
I was able to complete each set today!
WOD
20:00 AMRAP
- 5 Burpees
- 10 Wall Balls (20# MB, 10′ target)
- 15 AbMat Sit-ups
Remind you of the benchmark girl “Cindy” a bit? Same style but tougher in the long run. My strategy was to keep an even pace so I didn’t burn out early. Twenty minutes is a long time. I went unbroken right up until the end of the WOD and even had a little in the tank to speed through my burpees in the last couple of rounds. Finished 14 rounds plus 5 burpees and 5 wall balls. That comes to 75 burpees, 145 wall balls, and 210 sit-ups!
Finisher
7:00 AMRAP
- 150m 1-arm Farmer’s Carry (53# KB)
I completed 6 laps (I think! Lost track on the 2nd or 3rd lap) and was about 30m away from finishing the 7th lap. Never had to stop and switched hands around the halfway point of each lap.
I can’t wait for my massage!
Nick Momrik's Fitness Logs 