After doubles on Saturday and Sunday and a tough WOD yesterday, I should have taken today off. I saw the WOD though and know I can use extra pull-up work, love box jumps, and rarely get to do GHD sit-ups. So there I was at 9am ready to get my sweat on. Gayle said she was kind of taking it easy on us with the WOD today and it was like an active recovery day. HA HA! I don’t remember working so hard on an active recovery day.
Warm-up
3 Rounds
- 1m DU
- 3 Turkish Get-ups (25# KB, each side)
I went light for all 3 rounds because I’m having some issues in my right hand. I can really feel it after doing shoulder to overhead movements like all of the thrusters yesterday. I need to give it a few days rest.
WOD
3 Rounds
- 30 Pull-ups
- 30 GHD Sit-ups
- 30 Box Jumps (24′)
We had the option of doing 50 Sit-ups or 30 on the GHD, so I went with the GHD. Gayle mentioned Rx for the box jumps was 30′, but I went with 24′ so I could rebound them and keep a higher intensity. Finished in 15:59. I really tried to push myself more in the pull-ups with shorter rest periods and some bigger sets as I got tired, but still ended up down to 3 at a time. That’s a lot of GHD sit-ups in a WOD especially when the sets are that big.
Finisher
- 600m Weighted Run (20# MB)
Didn’t do it fast, but got it done. I’m definitely taking tomorrow off and will maybe get out for a round of golf.
Nick Momrik's Fitness Logs 