Wednesday, December 8, 2010

Workout of the Day

WOD 1 – In the morning…

Single Leg Deadlift 5, 5, 5

Good Mornings 10, 10, 10

Bent Row 10, 10, 10, 10, 10

Superset with

Games Style Pushups 10, 10, 10, 10, 10

WOD 2 – In the afternoon…

30 minute AMRAP:

200 meter hill run

15 ring dips

50 alternating rope slams

(wearing 10 kg vest)

I’ll mention the morning session just because the single leg deadlifts were a great variation on the norm. MUCH more glute activation than standard and the single point of balance made it challenging to even get lined up correctly. If you haven’t tried these before, give ‘em a shot.

But the afternoon WOD was where it’s at. We were back at Nimbus overlook, this time with a weight vest, a rope, and some rings, and the weather was absolutely perfect. Jake, Sarah, and I decided a longer effort was going to be the play so we set the watch for 30 minutes and just started going. I was gassed after 5. The vest slowed my progress up the hill considerably, but not so much because of my breathing. It just taxed the hell out of my legs so that by the third time climbing I wasn’t able to run the whole way. The dips and slams at the top were a nice reprieve, to be honest. I think just about every time I hit the top I was at near max heart rate.

When 30 minutes had expired I had finished 6 full rounds of the prescribed workload (actually did that in 27 minutes and didn’t have the guts to go back down the hill for a partial finish). Jake got 6 rounds plus a hill run without a vest. Trying to keep up with him was a big part of my motivation during the workout, so thanks for that pal. Looking forward to some rest tomorrow and hopefully the continued nice weather. Who says December can’t be beautiful?

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