This was the day I was not looking forward to!
Anyone who has been following the open wod’s will know that this week is a monster.
This was an AMRAP of 10 minutes, looking at the leader board online and you could see clearly that not many rounds would be achieved.
I wasn’t even planning to follow any strength! Save all the energy for the WOD.
I did a simple warm up of pvc overhead squats and wall squats before looking at the wod and wondering what weight to use???
So I bet your wondering what all the fuss is over……….
It’s an AMRAP 10 minutes
60 Burpees jumping over a bar each time.
30 Overhead Squats (40/50Kg)
10 Muscles Ups
Lets take a look at the scaling…………..
The Burpees were going to be a problem, I am not comfortable jumping any more.
My substitute was a press up (I can still get my chest to the floor) and a step up on a box the height of a barbell.
I could maybe do one or two overhead squats at 40Kg but that would be so close to my rep max I decided to stick with 25Kg.
The Burpees were ok till about rep 30-35.
The Overhead Squats were monstrous on the wrists!
I managed to get through the burpees and overhead squats when the clock hit 10 minutes.
I felt dead cuffed to get that far. It was a strangely enjoyable but tough one!
I finished up the session with a bit of muscle up practise of course after catching my breath!
Sally Dixey is a Crossfit London Coach.