I was planning to take a rest day. Kevin asked if I wanted to help come up with WOD, so he made up the warm-up and I did the WOD. After coming up with it, I knew it looked like fun and I had to give it a try. Matt came in and partnered up with me in the 11am class.
Warm-up
10-20-30-20-10
- Russian Twists (30# KB)
- AbMat Sit-ups
- Weighted V-ups (20# DB)
This sucked! My midline got a good workout last night with the GHD sit-ups and pullovers, so finishing these was a struggle. Took 13 or 14 minutes.
WOD
Since it was Jill’s birthday, everything was based on her age and birthdate.
1983s (33:03) AMRAP
* Partners with one person working at a time
- 29 Hollow Rocks
- 29 Pull-ups
- 29 DB Snatches (45# DB)
- 29 Wall Balls (20# MB, 10′ target)
- 12 Curb Runs (100m)
- 1 High Five
We split things up pretty evenly and kept a great pace. This was the best I’ve ever done on pull-ups. I did 14-14-14-15-16 of the pull-ups and all rounds I did unbroken. The most kipping pull-ups I’d done in a row was 15 before today. We ended up with the best score of the day by getting 4 full rounds and all the way through to 21 of the wall balls. When I made up the WOD I wasn’t thinking the run would be such a big portion of it, but it was probably about half of our time for each round.
Nick Momrik's Fitness Logs 