Jeff was kind enough to coach the 8:30 am session. Thanks, Jeff!
Yeah, so eating a peanut butter and jelly bagel moments before doing this workout may not have been the best idea.
“Up and Down”
Solo or partner workout
5 rope climbs
10 pushups (scale up to ring pushup or handstand pushups)
15 ground to overhead (75/53)
20 plyo (clapping) pushups
30 front squats (scale up to jumping back squats)
40 Abmat back extensions (scale up to GHD back extensions)
50 Abmat sit-ups (scale up to toes to bar or toes through rings)
60/leg mountain climbers (scale up to grasshoppers)
140 double unders
60/leg mountain climbers
50 Abmat sit-ups
40 Abmat back extensions
30 front squats
20 plyo pushups
15 ground to overhead
5 rope climbs
I completed solo, and scaled up to ring pushups, jumping back squats, GHD back extensions, toes through rings, and grasshoppers. Rx+++++. Ha!
This was a grueling as I thought it was going to be, for whenever you’re struggling while completing a task on the way up, e.g., grasshoppers, you can only think, “Shit, I have to do this again.”
The first 5 rope climbs went well, and I completed all in 2 pulls. The only activity that I truly completed unbroken was the 2 rounds of 10 ring pushups. Yup, that’s it.
Power snatches went okay. I’m kinda sorta sick of power snatches. I completed both rounds of plyo pushups in reps of 10, 5, & 5, both rounds of jumping back squats in reps of 5, and both rounds of GHD back extensions (if memory serves me) in reps of 10, 10, 10, 5, & 5.
Uhm, completing jumping air squats after GHD back extensions was painful, as my hamstrings felt like they were on fire.
Toes through rings went well, and I completed all sets kipping and unbroken. No singles! I completed as many as 20 (the first set going up) and only as few as 5 reps a set.
Grasshoppers. F@cking grasshoppers. I completed in sets of 5 on both the way up and down. On the way down I made myself complete 5 each leg, count to 5, and then complete another 5. If I hadn’t done so I’m convinced the grasshoppers would’ve taken me far longer to complete.
Double unders went okay, although I only completed 10 unbroken when I began. I was in front of the big ass fan, and I think that may not have been the best idea as the wind kept moving the rope. On a positive note, I completed the last 40 unbroken.
The last 5 rope climbs were the most difficult rope climbs I’ve ever completed. I was exhausted. It took me 5 pulls — FIVE PULLS — to complete the very last climb.
Time = 36:35
It was wonderful to see Jaclyn and Coach Emily complete the WOD solo alongside me! I saw Jaclyn watching me complete toes through rings and longing to attempt, so I called her over and quickly provided instruction. She caught on right away. I’m not the least bit surprised. Emily, like me, was exhausted by the end of the workout. She had completed 3 ropes climbs when I saw her sit on a nearby chair. I said, “You have two more climbs.” She replied, “I don’t think I can do it.” “I know that you can. I’m going to count to 5 and then you’re going to climb the rope,” I quietly told her. I counted to 5 and she climbed the rope. I then said, “I’ll count to 1o and then you’re going to climb the rope.” “I may need more than 10,” she gasped. “I’ll count slowly,” I said. And I did, and she climbed the rope, and everyone applauded very loudly!
I truly adore our members!
(Coach Deborah, did you make it to the top of the rope? If not, how far did you go?)