Workout of the Day
WOD 1 – AM:
Deadlift and Strict Press 3, 3, 3+
Good Morning 10, 10, 10
Chin ups 10, 10, 10
Abmat situps (10 kg) 10, 10, 10, 10
Ring dips 10, 10, 10, 10
WOD 2 – PM:
3 rounds for time
5 muscle ups
10 kb swings (32 kg)
20 rope slams
Big day that started early. 6am start to get the heavy lifting in before things got rolling and then a late afternoon link up with John and Jake in the park to cap it off. Hell of a training day.
The deadlifts and presses went well, nothing spectacular. I got a tough 5 reps at 405 lbs and then did a single press at 185 lb before getting pinned. A little ambitious on that set. The afternoon WOD was great though. Minus the fact that we got kicked out of the first park we were at, things went off without a hitch. It was a sprint of a workout that really tested our ability to stay coordinated at maximal heartrate. The rope slams are no joke. By the last set I felt like I needed to jump to lift my arms. I finished in 4:12, John at 5:00, and Jake at 5:30. The video link is below.
For those of you out there still holding onto Public Transportation videos, get them to me (Morrison.email@example.com) so I can get them up on the site for others to see.