Today, the family headed up to the Upper Peninsula for the day. That’s why I had done the run early in the morning. I really didn’t plan on getting in a WOD, but we got back to the cottage before 9, so I figured I might as well take advantage of the daylight.
Warm-up
- 50 Jumping Jacks
- 50 Butt Kicks
- 50 High Knees
- 50 Mountain Climbers
WOD
10:00 AMRAP
- 12 Deadlifts
- 9 Hang Cleans
- 6 Push Presses
I used a set of 50# DBs, which was much tougher than I expected. The hang cleans were brutal and the only part I couldn’t do unbroken. I finished 3 rounds plus 12 deadlifts and 9 cleans in the 10 minutes, but then did the extra 6 push presses as well.
Finisher
30 Weighted Step-ups (24″ and 50# DBs)
I didn’t do this for time because once in a while it’s nice not be thinking about the clock. Going this heavy and that high is much more about the strength element anyway. I alternated legs each rep and broke it down into 5 sets of 6 reps. I originally was going to go for 50 reps not knowing how hard it would be. I could really feel my back compensating in the last two sets so I pulled the plug at 30 reps before I hurt something. I had done Russian Step-ups quite some time ago, but believe I used 30# or 35# DBs. There was no way I was trying to add in the Russian element today with the 50s.
Nick Momrik's Fitness Logs 