I really hated taking yesterday off, but my body needed it after 5 days in a row. I did get out and walk 18 holes of golf, so that was some active recovery. My legs were actually a little sore today, maybe lingering from all of the previous WODs building up.
- 12 Ring Rows
- 12 Plyo Push-ups
One minute per station, so you rest for the remainder of the minute once your set is done. Ring rows are still a weakness of mine. I was able to do all of the plyo push-ups unbroken though.
- 1 -> 10 Burpees
- 2 -> 20 KBS
- 1 -> 10 Pull-ups
- 2 -> 20 Wall Balls
- 1000m Run
One partner works at a time, while the other rests. Using burpees as an example, partner A does 1 rep, partner B does 1, partner A does 2, partner B does 2, and so on until both have done the set of 10. For the KBS and Wall Balls, rep counts increase by 2 each time, so it would be 2, 4, 6, … up to 20. I was partnered with Kinde, one of the top women at the gym. Since she had just done 150 pull-ups yesterday, Matt had her do thrusters with 30# DBs, which was so much worse.
I used a 55# KB for the swings and a 20# MB for wall balls. The only thing I didn’t complete unbroken was the set of 20 KBS, which I broke down into sets of 12 and 8. I felt bad for Kinde because she wasn’t getting much rest and then when we got to the run she was having a hard time breathing. She hung on and pushed through it. We finished in 44:27.
I had a tape grip for my right hand to do pull-ups and it really saved me. Last night I trimmed off the loose skin from a big popped blister, so it’s still pretty raw. I was really happy to be able to do all of my pull-up sets unbroken today and my wall balls are like night and day compared to where I was a few weeks ago. This Paleo Challenge is really paying off!
- 5x 135#
- 5x 155#
- 5x 175#
- 3x 195#
- 1x 215#
Hitting 215# ties my PR. I hadn’t done front squats in three and a half months, so I’m happy with that after all of the wall balls in today’s WOD. I went for a 2nd rep at 215#, but my legs were toast and I had to dump it. Next time.
Update: When I got home, I rested a bit and then did day 2 of the Armstrong Pull-up Program (PDF). I’m hoping to increase my pull-up strength at a faster pace than what I’m getting from the WODs. I’ve been consistently adding 1 or 2 reps to my maximum rep strict set each month, but I want it to increase faster. I did the first pull-up session last night, so this morning was the first time I did the push-up part of the program.