Swinging ring pull-ups x 5
Horizontal heavy rope pull (3Poods) x 1
Lunges x 20m
Dips x 10
Scorpions x 14 (7 left, 7 right)
Tire slams x 20(10 left, 10 right)
Hug a Twinkie x 5
20 ft wallball (20lbs) x 3
Bench press (205lbs) x 5
Hanging bar swings 10
Back extensions x 15
RD 1 - 4:59
RD 2 - 5:54
RD 3 - 5:58
Total 16:52 With a twenty pound weight vest. (except for the bench press)
This WOD was okay. I looked for a place to really be explosive and wallball was about the only spot this happened. It did have some funky new movements and lifts which were kind of cool. I was mainly annoyed with shedding the weight vest for bench. I tried benching with it on and the weights pushed into my back and now I have a black and blue back. I lost time and two weights on the second round fooling with it. I I forgot to wright down my splits but this one wasn't really for me anyway. I was trying to dream up a WOD that would be poultice for Ron's asking back. Just like all other snake oils, it was much to do about nothing. His back is not any better. Oh well, I got my heart rate up.
Brother you got me in and going through movements. That can never be a bad thing. Thanks as always for pulling me in a taking time to invent something to do. You are why I have not had much back trouble to speak of for the last 2 plus years! The WOD did something positive I am sure.
ReplyDeleteHere are your splits
ReplyDelete1 - 4:59
2 - 5:54
3 - 5:58
Total - 16:52