Since some of our workouts take place in different countries on the same day, we’ll be joining a few of our workout entries. And yes, Socs is taking part of the Boracay Body experiment.
Run through movements for WOD
Deadlift 4-5 sets warm up, incrementing weight to 1×5 work set (95kgs)
Socialist Pull ups in between sets (in my case 1 set weighted pullups with 24kgs, 2 sets kipping pull up practice)
20 Burpees buy in
DB Thrusters (10kgs dumbells)
Overhead situps (10kgs plate)
20 Burpees cash out
When I saw ‘deadlift’ on the board I wasn’t too happy about it. I feared I was doing too much deadlift recently that it might be detrimental to my progress. But for some reason, the technique just clicked. I kept the form relatively well and I was able to pull 95kgs for 5 reps, new 5RM! Plus I was able to string a few kipping pull-ups together! Awesome!
The WOD was quite good actually, I knew the thrusters were going to suck so I stuck to the girl’s Rx weight of 10kg dumbells instead of the boy’s 15kgs. It was a good decision as the overhead sit-ups also took a bit out of the shoulders. Overhead sit-ups is where you hold a plate over your chest while on your back and do a sit up, ending with the plate over head. I finished 16:15, a minute and change over the 15 minute cut-off.
Warm Up: 5min jump rope, bear crawl, alligator plus two other “animal” moves I don’t know, leg swings, arm swings, bootstrappers and rollovers
Strength: Deadlift 5×3 (50kgs)
WOD: 10 mins AMRAP
10 box jumps
10 KB snatch (5 per side, 12kg)
3 L pull ups (blue band pull ups)
I haven’t done box jumps in a while, but I’ve not used a kettlebell for a WOD for much longer so I was preparing myself mentally for it. Jill actually caught me practicing the KB snatch in between one my deadlift sets — I was trying to recall Sally’s instructions on how to do it properly. I was also trying to figure out if I should follow Sally’s recommendation for me on the snatch. That is, to go heavy but with less reps. 5 reps per side was not too much, however the RX weight for women was 12. I figured I’d stick with 12 as I haven’t done it in a while. I just have to make sure I nail each one properly. I also decided to use the blue bands on the pull ups this time. I was already modifying it a lot by not doing L sit pull ups, I had to exert maximum effort. Plus for 3 reps I should be able to do blue.
In the end, the 10 minutes ended up harder than it looked. My left arm KB snatches were definitely much weaker than my right ones and I even decided to use the left one first. I figured the less tired I am the better I can concentrate on the weak arm. The blue bands were tough especially on the last round since I was already tired. I even gave myself a “No Rep” when I didn’t go above the bar. How’s that for honesty?
In 10 minutes, I managed 5 rounds + 2 box jumps.