Day: September 9, 2013

Monday Morning

Went to the 9am class.

Warm-up

  • 300m Run (before class started)
  • 4 Rounds
    • 15s Air Squats
    • 15s Zombie Kicks
    • 15s PVC Pass-thrus
    • 15s Jumping Jacks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 225#
  • 5 @ 245#

Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.

3 Rounds NFT

  • 12 Lunges (135#)
  • 12 RDL(135#)
  • Rest 60s

Good burn with little rest.

WOD

20:00 Time Cap

  • 10 OHS (135#)
  • 10 Box jumps overs (24″)
  • 10 Thrusters (135#)
  • 20 Power cleans (135#)
  • 10 T2B
  • 10 Burpee C2B Pull-ups
  • 10 T2B
  • 20 Power cleans (135#)
  • 10 Thrusters (135#)
  • 10 Box jumps overs (24″)
  • 10 OHS (135#)

This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!