Couldn't make it to the gym today so I headed down to my dungeon and did a modified version of the WOD at home. I was pretty stoked to do it at home actually because the new Rogue Rings I got myself for Christmas just arrived yesterday and I had been dying to use them.
Since I'm dealing with quite a few nagging injuries at the moment warming up and making sure everything is good and loose takes a while. My warm up has almost become a WOD in it's own.
WOD:
21-15-9
- Ring Push Ups
- Goblet Squats 20k KB
- Sit Ups
= 3:50
* I suck at sit ups!! I am terribly slow at them. Everything else felt good. Push Ups were unbroken. Squats were fast and low. Goblet squats were just what I needed to continue to work on my POS chain and hip hinging. I was definitely doing it right because my hamstrings were lit up afterwards instead of my quads.
Cash Out:
Max Unbroken Pull Ups = 30
*I was extremely happy with 30 because I can't even remember the last time I did pull ups in a WOD and the last few times I've jumped on a bar my butterfly kip has been all screwed up. NOT TODAY though...felt real solid all the way through the low twenties. Somewhere around 25 I started to slow down and dropped into a regular short kip to finish out.
Knowing this would be a fairly short WOD. I intended on adding a skill WOD after, but just before starting remembered about a physical therapy appointment I had in a little under an hour. So my muscle up/double under WOD will have to wait for another day.
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