4 In A Row

So much for 3 on 1 off. I saw this WOD and really wanted to do it because I need the work with weighted pull-ups and the push-up reps. Tomorrow is a better day to take off for me anyway because I have the 2nd round of a golf tournament in the morning.

Warm-up

10:00 EOMOTM

  • 7 KBS
  • 12 Wall Balls

The goal was to pick a heavier KB each round. I used 48#, 53#, 62#, 71#, and 80#. That’s the first time I’ve ever swung the 80 pounder; hadn’t even done Russian swings that heavy yet. It felt pretty good. The wall balls were a good way to loosen up after all of the squat work yesterday.

Strength

5 Sets

  • 5-8 Weighted Pull-ups

These were one of the reasons I wanted to come in today. Kind of disappointed with how I did.

  • 8 @ 8#
  • 7 @ 10#
  • 5 @ 12#
  • 4 @ 12#
  • 3 @ 15#, plus a long negative on the last rep

WOD #1

5:00 AMRAP

  • 3 Plyo Push-ups
  • 6 Burpees
  • 9 HR Push-ups

This AMRAP was the other reason I wanted to come in. I need to increase my push-up strength and capacity. Lots of push-up movements here, so no break for the arms. I did 4 rounds plus 11 reps in the next round.

We rested 3 minutes before doing another WOD.

WOD #2

7:00 AMRAP

  • 7 Thrusters (35# DBs)
  • 7 Box Jumps (24″)

The Rx for men was 40# DBs and I grabbed them for about 10 seconds. After thinking about the WOD, I realized I would die so I swapped them for the 35 pounders and I’m so glad I did. In the first round I thought the 35# DBs were even going to be too heavy, but I stuck with it and did each round without putting down the weights. I really had to focus on the hip drive to get those suckers up overhead. The thrusters really wiped me out and negated my box jump advantage. I managed to get 6 rounds and 5 more thrusters.

Finisher

10:00

  • Hold the L-Sit as long as possible
  • 30 Russian Twists (30# KB)

I did the L-Sit on the rings to get that extra work on my upper body and I think it’s harder on the core as well. I was able to hold for about 25-30 seconds each time and surprisingly it was my arms that kept giving out. All of the Russian twists were done unbroken each round. I did 5 total rounds.

I’m glad I went in today because it allowed me to work on some weaknesses. I could tell I wasn’t all-in for today though; definitely not my best effort. Golfing the 2nd round of a tournament with the group of guys I play with in the morning, so it works out better for me to make tomorrow a rest day.

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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