Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 knee highs, a few over and unders, 4 push ups against upper thigh high bar, warmed up muscles with 12kg bar for squat clean, a couple of push press and 2 thrusters. A couple more with 14kg and then upped to 20kg sqaut clean.
After going for an actual slow walk during the morning I got pain in my foot after only about 8 meters :n_angry: so I hobbled another couple and came back grrrrr so I decided to take anything out of this wod that I thought would upset it further so I did..
Pack scaled as req with omissions.
Women
75-85 pound Squat clean, 10 reps - scaled to 45lb / 20kg (NEW PR)
20 Toes to bar - 10 attempts that were more like knees to elbows
[del]20 Box jump, 20 inch box[/del]
10 Muscle-ups (or progressions) - I subbed 4 push ups against upper thigh high bar + 4 bench dips against same = 1 MU
15-20 pound dumbbell Push press / push jerk, 20 reps - I used 2 x 16lb / 7kg DB's - all push press
[del]20 Double-unders[/del]
65 pound Thruster, 10 reps - scaled to 32lb / 14kg (equal PR)
20 Pull-ups - blue band assisted - feet about an inch for the first few the wider as needed to complete
20 Burpees - I subbed 1 push up against upper thigh high bar and 1 knee-to-elbows attempt = 1 Burpee
[del]200’ Walking lunge with 10-15lb plate or bar held overhead[/del]
Done in 27.33 mins
It was quite a longish slog but I upped all my weights to my known limit or beyond and so I felt good that I had pushed myself, to sort of make up for the ones I didn't do. I daren't imagine what time I would have finished with omission added in phew I guess I'll find out next time.
My arms were so shaky afterwards!!
Collaboration request
11 months ago
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