Dave was gracious and allowed me to coach today, and for that I am thankful. As I was unsure how long today’s WOD would take to complete, I planned on arriving early and starting the WOD by 8:15. Due to forgetfulness (CFD key on different key chain), I didn’t arrive at CFD until 8. By the time I prepared the whiteboard and set up my stations it was 8:15. “Hell,” I thought, “I’ll just use the row as a warm up.” In retrospect I would’ve benefitted from a more vigorous and thorough warm up.
50 Box Jumps (20”)
50 Jumping Pull-ups
50 GHD Back Extensions
50 Dips (Rings or Bar)
20 Turkish Get-ups – alternating arms (52/35)
I knew that a 52 lb KB was going to be far too heavy…
I rowed 500m in 1:49. While I didn’t complete box jumps unbroken, I rested no longer than 2 seconds and always at the top of the box. I did pushups in reps of between 20 and 3. Abmat sit-ups were done unbroken. Jumping pull-ups were harder than I remember, but I was able to complete rather quickly. I completed GHD back extensions in reps of 30 and 20. Ring dips became more difficult as I progressed, and I completed in reps of between 10 to 2. I looked at the clock after completing ring dips and it read 14 minutes and change… I was quite spent.
I did the first set of Turkish get-ups using a 30 lb KB, but my form suffered, so I used a 25 lb KB for the remaining reps. For whatever reason, I began using my left arm. Even though the weight was light, 20 Turkish get-ups became more and more challenging each and every rep. I remember thinking to myself while completing the seventh rep, “I can’t believe I have 3 more reps on each arm. This is brutal.” I nonetheless completed all reps unbroken.
I then coached the 9am and 10am sessions, with 20 and 10 in attendance, respectively. I then got to witness firsthand just how grueling this WOD was… Nice job, most of you!