Day: November 5, 2012

Licorice Legs

In for the 9am today.

Warm-up

5 Rounds

  • 15 AbMat Sit-ups
  • 30 Russian Twists (35# KB)

Strength

5 Sets

  • 3 Low Box Squats (12″ box, wide stance)
  • 10 RDLs
  • 2-3m Rest

For the squats I used 135#, 165#, 185#, 205#, and 215#. For the RDLs I used 135#, 155#, 185#, 205#, and 235#. Had another 10# in me for the box squats, but they felt good. Went a lot heavier than I ever have on the RDLs and they felt good too.

WOD

  • 10:00 EMOTM – 8 Front Squats (135#)
  • Death by Wall Balls (20# MB, 10′ target, by 2s)

It took everything I had to finish the last few rounds of squats, but I did each minute without putting the bar down. Thought about going 115#, but glad I Rx’d it and made it challenging. We didn’t have any real break between the 2 portions of the WOD, although starting out with 2 wall balls in the first minute gives you a lot of break. I got through 20 and then 15 of 22.

My legs are shot. Time to do some rumble rolling.