Deceptively difficult WOD today. Leaving very little in the tank for the strength work afterwards.
It started innocently enough with a 60 calorie row.
Rowing for calories is different than rowing for distance. Distance is measure by the flywheel's rotations, calories are measure by tension on the chain. If you don't pull hard, the calories go up slowly, even if your distance is climbing at a good clip.
In fact it's better to increase the damper setting to ensure more tension on the chain when rowing for calories.
This morning I felt lethargic. No amount of warming up was getting me warmed up. Just couldn't seem to get going. My stomach seems out of sorts, which may just be my liquid morning diet, but there's a sliver of fear that I got whatever bug Dex and Kiza got resulting in each a single bout of violent vomiting. So far I'm not even what I would call nauseated, or even queasy, just not quite right.
But when you hear 3, 2, 1 Go! you just go.
WOD:
- 60 calorie row
followed by 3 rounds for time of:
- 50 double unders
- 25 pull ups
- 15 dumbbell snatches 50#
The row took less than 3:00, double unders to 6 or 7 tries, then the pull ups, ugh, took forever. Did like 5 reps, the got off the bar. Wasn't looking good. Dumbbell snatches were tedious. They were 70# Rx, and thankfully we had no dumbbells between 70# and 50#.
Second round went much better, I guess I was finally warmed up. Did the double unders in 2 sets, 30 and 20. Pull ups went much better too, 10, 10 5. Dumbbell snatches were tedious.
Last round was better than the first, but not as good as the second. Double unders went 28, 18, 4. Pull ups went 7, 11, 7 and dumbbell snatches were tedious.
Finished in 25:07, wiped.
Then we had to do 3x3 front squats, but the WOD took way longer than expected so we rushed it.
Ended up doing 3 sets at 155#. That was plenty.
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