After a much needed rest day I decided I did not want to even remotely mess with my shoulder for a couple days, but my legs were gonna get shredded.. So I did some homemade WODs for Thursday and Friday.. (posting from my iPhone)
Thurs WOD-
3 Rounds
Lap around the building
20 box jumps 24"
30 air squats
(with 20 lb weighted vest)
I had been wanting to work in the weighted vest all week somehow, and my shoulder being out of commission made this an easy WoD to formulate.. Really good leg burner.. Box jumps with a vest are a little scary but a cool addition to my training..
I honestly don't know how long this took, didn't start the clock.. Venturing a guess I would say around 12 minutes? Who knows.. It was really really sweaty.
Friday WOD -
20 minute running clock
Minute A- 4 tire flips, 10 SDLHP w/ 2 pood KB
Minute B- Max rep double unders
Swap A and B stations (10 each)
I made this one up for fun and ended up finding a friend who I am trying to convince to crossfit to join me.. I wanted to do tire flips for the hell of it and SDLHPs did not hurt my shoulder..
Double unders I got between 30 and 60 on each minute somewhere.. Lots of really good strings in there, I was happy.. This was low impact (nothin heavy or high ROM but it was really tiring) so mission accomplished..
Saturday team WOD
2500 m row (250 per person at a time)
110 full squat cleans 135/95
110 KB swings
180 toes through rings
Static holds, respectively: push up, squat, overhead plate hold 35/25
This took about a decade to finish even though I only ended up doing about 500m rowing, 22 squat cleans, 25 KB swings, and 50 or so TTR.. But those static holds waiting for 4 people each time made this pretty brutal..
Great team WOD, but it was certainly a marathon, not a sprint.. I heavily enjoyed the Pit crew on the rowing for the feet holders.. Thanks GinnyRose, Paul, Jonathan and Dan for a solid saturday morning..
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