This AM I gave myself a good butt kicking.
Warm up was 2 rounds of
10 75 lb. overhead snatch squats (those wind your ass for speed!)
5 slow-mo pushups (3 count down 3 count up)
5 dead hang pullups
500M row
10 GHD BE's
10 GHD flat situps
Then immediately (with heart still racing)
WOD "Ring Me"
3 rounds of
10 ring pushups
10 ring L pullups
10 ring dips
10 ring "from floor" pullups (not sure what to call those)
17 minutes for Ring Me. Super duper slow, but having to wait for muscle recovery.
Then another 500M row that about made me puke. I'm done
Covered in sweat so something happened out there in the garage.
Subscribe to:
Post Comments (Atom)
Kick as WOD Craig, sounds like a CNS shocker, I couldn't imagine what your body felt like after that. It was my buddy Nate Rud's birthday today out here so I came up with a WOD in his honor, check it out.
ReplyDeleteI also got some kick ass pictures up on the blog of Nate after the WOD, he looks terrible.
"Rud"
For Time:
500m Row
50 KBS, 1 Pood
50 Wall Ball Shots, 20lbs
500m Row
35 KBS, 1.5 Pood
35 Wall Ball Shots, 20lbs
500m Row
20 KBS, 2 Pood
20 Wall Ball Shots, 20lbs
500m Row
Jacob 19:40 Rx'd
Shane 39:33 Rx'd
Nate 27:51 Rx'd
Happy Birthday Nate!
Jacob. You are brutal. Do these guys like you?
ReplyDeleteShane went as far as to say this might have been the WOD that would make him quit crossfit once he was done. Pretty bad, try it and tell me what you think.
ReplyDelete