Friday, April 12, 2013

Friday WOD As Many Rounds Possible

My lower back muscles are sore from yesterday's deadlifts and my forearms are a little sore from Rocky Road (I grip the handlebars too hard and am trying to not do that), but I still got up for the 6 AM Forged class and this is what I did:
In 20 minutes AMRAP (as many rounds as possible):
Row 200M
20 Double unders (I did 70 singles, jump rope)
20 slamballs (20 lb ball)
20 plyo push-ups (place one hand on the slamball and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the slamball. Repeat)

I managed to get 5 rounds in 20 minutes.  The hardest thing was the plyo push-ups, I still had to do them on my knees and break them up in sets of 6 and 4 to finish all 20.  On second thought, maybe that's why my forearms are tight and sore right now.  It was good to get the WOD in since it's pouring outside, meaning no biking today.

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