WOD Type: 12-1 Burpees for Time

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

AMRAP in 7 minutes minutes of:

• Burpees

Today’s WOD Time was just 7 minutes and an absolute body burner. I only got 56 burpees which is about 1/2 of what I need to be competitive! I imagine in a Box, I will do a whole lot better considering I am an incredibly competitive person.

So, after I completed the 7 minutes of burpees, I decided to work on core and muscle ups. I spent a good 30 minutes on GHD’s, Ring Row’s, Glute bridge and Hip airplanes. I completed sets of 8 for each of those, 3 to be exact and finished off with one set of barbell rollouts @ 10 reps. They suck, but are great for core strength.

As for Drill work, I worked on L-sits, pullups and dips to help in my quest to do a muscle-up.

Teachable Moment:

My WOD teachable moment for today is do not ride 5 miles against a strong gale force wind and then expect to do well with a burpees test…

Seriously, I am definitely going to change my routine up during the weeks of the open and hopefully removing all the riding will help me improve on the workouts they choose.