Today's WOD-o-torture was brought to us by a departing member of the box. Dano is moving across the country and wanted to give us something to remember him by...
On an unrelated note, we got several inches of snow last night. What the hell?! Alright, back to the WOD.
2/29/12 WOD #20: Dano's WOD
- Warm up: 500 m row
10 pass throughs
10 pull ups
(there was more, but I got to this point and heard, "Everyone through the warm up? Ok! Let's go!" so that was where I stopped.)
- WOD: 5 rounds for time: 10 ball ups
1 rope climb (modified)
10 sit ups
250 m row
10 box jumps (20")
10 pull ups (blue band still. Tried the green during the warm up and I can do a couple pull ups at a time, but I knew for today's total of 50 I would need more support than the green band can provide).
10 double unders (or 30 singles)
Time: 4 rounds completed and 36 reps into round 5 at 32:30 (aka I was 4 pull ups into round 5). For some reason people were having trouble completing 5 rounds in a reasonable time frame, so they called us done at 7 am.
This was definitely a modified WOD for me, and actually the kind of thing I was fearing would be the first WOD of the Open. I am not yet able to climb a rope, so the modification was to lower yourself slowly down to the floor and back up to standing using the rope (three times for each rope climb). I believe you were actually supposed to keep your body rigid as you lowered and raised yourself, but I didn't feel like I was even cheating by lowering myself to my butt first- it was damn hard just doing that!! I also realized again that the other day when I was kicking ass at ball ups, I was fooling myself. With the rings hanging high enough, I can barely do the movement necessary to bring my knees to my chest. The double unders I modified as well because I haven't done even normal jump rope in years, and I don't think I ever managed double unders even as a kid on the play ground. I'll get there, but today I just did the 30 single jumps and got back into the rhythm of the rope.