Sunday is Not a Day of Rest

I went to bed later than normal, so didn’t wake up quite as early as I have been. Still had time to get in my first WOD of the day before my brother and Mom woke up though. I can feel the effects of the weighted step-ups from last night already, so as the day goes on and in to tomorrow it should be interesting.

Warm-up

5 rounds

  • 1m Plank
  • 1m Bottom Squat Hold

WOD

50 reps of each

  • DUs
  • Plank Push-ups
  • Star Jumps
  • T2B (on rings)
  • SDLHP (50# KB)
  • Walking Lunges
  • V-ups
  • Push Presses (35# DBs)
  • KBS (50# KB)
  • HR Push-ups
  • DUs

I set a new PR by doing the first 15 T2B unbroken with kipping. The rings on the tree worked out really well. After the first 15 I did them 5 at a time. Push Presses were done in 5 sets of 10, KBS in sets of 20, 15, and 15, and I tried to stick to sets of 10 for the HR Push-ups, but that broke down a bit after 30 reps. My total time was 30:31, but it would have been under 30 had I not turned a single knot into a double when I picked up the rope and tried to fix it. I wasted over 30 seconds getting those out. Ugh!

I’ve been doing a lot of WODs in the 10 minute range, so it was good to get in a long chipper like this. After I get a late breakfast I’ll probably head out for a trip on the kayak and then I plan to do the Hero WOD “Brenton” later today.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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