What a busy day! I coached @ 6 & 7:15, took a short nap, took Luke for a walk, coached @ 11:45, took Luke for another walk, removed packaging from new training bar, strength bands, 45# steel plates, and slam balls. Yes, slam balls!
As I completed 10 minutes of plate pushups yesterday, I modified today’s programmed WOD. It was beastly.
9-min AMRAP
5 chest to bar pull-ups
20 slam balls, 30#
Rest 3 minutes
9-min AMRAP
5 face to floor pushups with feet on 20” box
20 air squats holding 30# slam ball.
Wow, I had forgotten just how challenging slam balls could be. My goal was to complete all rounds unbroken, but I was unable to do so. I missed 1 slam ball, and my chest didn’t touch the bar on 3 different occasions. No, I didn’t count reps, but I also didn’t drop from the bar, and even when I missed a rep I continued to complete unbroken. I completed 11 rounds + 4 C2B pull-ups.
I did complete all pushups and air squats unbroken, averaging about a round a minute. Air squats became progressively more difficult. I completed the first 2 rounds holding slam ball in front of chest and then rotated through holding on upper back, on right shoulder, and on left shoulder. I completed 9 rounds + 5 pushups + 4 air squats.
Total = 59 chest to bar pull-ups, 110 slam balls, 50 pushups ups, & 184 air squats. It’s no wonder why my entire body aches.
I coached CFE at CFBC @ 5, and the WOD and Foundations at CFS @ 6:30 & 7:30. That makes for a loooong – but wonderful – day!
Paul's Blog 