My legs are pretty beat up from the tempo work this week. That was some heavy lifting! Took a longer rest and went in at 5:15pm tonight. The WOD didn’t look too bad and no strength work so I was kind of looking forward to an easier day. I should have known better!
Warm-up
- 5/5 World’s Greatest Stretch
- 2/2 10s Samson Stretch
- 1/1 minute Hip Flexor Stetch
- 2×3/3 Turkish Get-ups
The hip flexor stretch was new and pretty rough. For the Turkish Get-ups I used a 35# KB and then a 40# KB.
WOD
5 Rounds
- 40 DU (unbroken)
- 30 Chest-to-deck Push-ups
- 20 OH Walking Lunges (45# Plate)
- 10 Ring Dips
That’s the Rx+ version of the WOD Gayle challenged us to do. It ups the DU to unbroken, push-ups to chest-to-deck, walking lunges to weighted OH lunges, and dips on a box or rack to ring dips. Shit the bed! So much for an easier day. I knew the push-ups would be absolutely brutal and of course they were after the 2nd round. I messed up a few times on my DU early in a round, but was solid with them until messing up at 33 in the 5th round. I think I let out an F-bomb. I pushed through the walking lunges as much as I could and then the ring dips were pretty brutal for me today. Finished in 22:36.
Being forced to do unbroken DU in WODs has dramatically improved them for me though. You concentrate so much more because you don’t want to do the work all over again.
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