Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.
- 400m Run
- 2 rounds
- 10 PVC Pass-thrus
- 10 PVC OHS
- 10 PVC Around the World’s (5 each way)
Fat bar DB “Fran”
- Thrusters (45# DBs)
There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.
- Hanging Leg Raises (strict)
I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.
Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.
About 12 hours after the morning workout I did another one with Dad.
- 1m Plank
- 1m Lateral Hops (30s each leg)
- 1m Side Plank (30s each side)
- 1m Rest
I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.
- 5 HSPU
- 25 Air Squats
- 40 Tuck Jumps
The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.
Death by Burpees
I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.