Tuesday, May 8, 2012

Double Day!

Monday (5/7/12)- Double day- Strength and Hero WOD

A. Deadlift 6, 4, 2, 6, 4, 2- rest as needed btwn rounds Why not Rx specific rest?  Not saying you need to, just curious- rest is 2-3 minutes as load increases, didn’t write in because it is just me so understood
175x6, 180x4, 185x2, 180x6, 185x4, 190x2- felt good, solid, all clean grip
B1.  WG Bench Press  8,6,4,4,2
65x8, 70x6, 75x4, 80x4, 85x2, 90x1
B2. WTD Chin ups 2-3 x 8 (strict)
10#x3, 15#x2, 18#x2, 12.5x2, 10x3, 10x3, 10x3, 10x3
C. FLR on rings: Accumulate 3 minutes
broke 3 times- core felt fatigued

Complete 6 rounds of:
Carry 50 pound sandbag 400 meters (rounds 1-3 50#, rounds 4-6 25#)
115 pound Push press, 12 reps (65#)
12 Box jumps, 24 inch box (20”)
95 pound Sumo deadlift high-pull, 12 reps (65#)
For time.

This was painful, super long time domain.  Completed the first three rounds with 50# sandbag but had real difficulty breathing- switched to 25# and felt MUCH easier.  All push presses unbroken.  SDHP felt heavy due to heavy deads this morning.  Box jumps were fine.

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