I should have posted this Sunday, but let’s be honest, I’ve been running around like a mad woman for the last few days. I’ll update you on the red, white, and blue Jello shots I made in an upcoming post, too. Totally worth the effort.
But what I’m really here to talk about is Sunday’s WOD at Everproven. I don’t complain often, but seriously, I’m still feeling Sunday’s WOD with Coach Scott. It wasn’t the warmup or even spending 15 minutes jump roping my heart out to try to get a double unders – I got 2 double unders during a singles set, but that was it. (That’s jump roping.) What killed me was the WOD. So many 50 reps, so many excercises. 50 box jumps, 50 jumping pullups, 50 walking lunges, 50 knees-to-elbows, 50 leg raises, 50 jump squats, 50 Abmats, 50 burpees, and 50 double unders (or 150 singles, jump rope). And a 20 minute cap?!
I tried folks, I really tried. I even extended the 20 minutes cap to 25 minutes, but there was no way I was going to finish. I was 30 burpees and 150 single unders (let’s be honest, I wasn’t going to get a double under) away from completing the WOD. Slightly defeated, but I was sweating so much that I don’t even care.
So if you’re wondering why I didn’t do the Memorial Day Murph, that’s partially it. I moved tables and chairs, cleaned the house, and prepped for our Memorial Day party instead. And I still feel it in my shoulders.
Sunday, May 24 Everproven W.O.D.
6 min AMRAP alternating with a partner. 1 person holds a squat while their partner completes;
5 Wall Balls
5 Step Ups
Instructor Led Dynamic Joint Mob/Group Stretch x 6 min
Review Double Unders
15 min to complete a Double Under Flight Simulator
Rest when needed. Do not move on until you have gotten the prior set unbroken (start at zero for that set on every miss)
If you finish, use the remainder of the 15 min to see how many you DU’s can get unbroken.
For time under a 20 min cap:
50 Box jumps
50 Jumping Pullups
50 Walking Lunges
50 Knees to elbows
50 Leg Raises
50 Jump Squats
50 Double Unders