Warmup:
3 rounds of:
- 10 overhead squats
- 2 minutes double-under practice
- 6-8 Reps of each movement in WOD
50 Box Jumps(24"/18")- 50 Jumping Pullups
- 50 Overhead KB Swings (16kg/12kg)
- 50 Steps, Walking Lunge
- 50 Knees to Elbows
- 50 Push Presses (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
50 Burpees- 50 Double Unders
WOD: Scale to 30 reps of each movement if 50 will take longer than 40 minutes.
In my previous workout (Deadlifts and vertical jumps), I managed to tweak something in the bottom of my left foot that's been annoying me for days. Though it was feeling a bit better today, I decided to NOT run the risk of re-aggravating it, or worse, taking a small bruise and turning it into something worse. So, I dropped the box jumps and burpees... which is good, because keeping the burpees in would have killed me. Though some of the exercises weren't utterly impossible for 50 reps, some were just deadly. The only exercise I was able to keep unbroken was the lunges. Everything else was a slog. Given that, I probably should have done the scaled version (30 reps each), but stupidly chose not too...
I really slowed down after the hip extensions, as my back was just screaming at me (in soreness and tightness, not an actual spinal injury), making little things like wall-balls (best done with a nice, tight core) sort of agonizing and awful. I probably rested an easy 6-8 minutes in the wall balls alone! It was actually a relief to get to the double-unders... though I struggled to even get a single bounce going for 3-4 attempts, and made do with single double-unders for the first 7 before finally firing off a set of 20. After that, the rest was easy.
I ended up making a full body sweat angel on the floor after this one, after shedding it all over the weight room first!
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| Not mine... but pretty damn good! |
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