I ate kind of shitty the last couple of days and my body is letting me know by not getting quality sleep, having less energy, craving more junk, etc. Ugh!
On Thursday I ended up going out and walking 11 holes of twilight golf and spent a good hour+ at the range yesterday working on my swing. Tee times were later today so I was able to make it in for a WOD. The weekends usually have some type of team or partner WOD, which is fun.
Warm-up
- 150 Sit-up variation reps (switch as you want)
- Plank competition
- 3 Sets of 2 Turkish Get-ups (each side)
Since we had 15 people in class, we went across the room, each person counting to 10. I tried to do regular sit-ups most of the time, but switched to some bicycles and flutter kicks. I think I made it to the final 5 in the plank competition at just shy of 2 minutes and 50 seconds. My core was shaking so bad at the end. For the Turkish Get-ups I used a 35# KB for the first 2 sets and then a 40# DB for the last set. Bumping up 5# really makes you concentrate on that shoulder stability.
WOD
Form teams of 2, switch each exercise
10 rounds
- 10 Thrusters
- 10 Burpees
- 400m Run
It’s a little confusing when you look at it. This helps:
Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A runs 400 Meters; Partner B performs 10 thrusters; etc…
Each person is doing each exercise a total of 5 times over the course of the workout. In 2 rounds, each partner ends up doing everything once.
I partnered up with a couple of guys (team of 3 since there was an add number of people in class) that are new to the gym, but in really good shape. We used 95# for the thrusters which was absolutely brutal in rounds 3-5 so I had to split up the set into 6 and 4 reps. I was hating the choice of weight during the WOD, but after it’s done I’m glad I used it. I think we finished 3rd out of all the teams in a time of 31:03.
50 thrusters, 50 burpees, and 1.25 miles of running is a pretty good way to start the weekend! Time to rush and get out to the golf course.
