My body is for all intents and purposes smoked after this week. I had one workout left before Christmas and some much needed rest and I tried to go as hard as possible. Today looked like this:
2011 Regional Dead-lift Box Jump WOD
21-15-9
315# Dead-lifts
30" Box Jumps
7.42. This is not a fast time. I would have been ranked ~30th out of 37 athletes at regionals. I know I could do this workout faster if fresh. I did two-a-days Tuesday and Thursday and my body is feeling it. I got 15 dead-lifts out of the gate, but then the sets of 15 and 9 were really broken up. I want to do this workout again focusing on getting more reps unbroken.
Rest 10 minutes then...
Floor Press - 10,5,5,4,5, - 155,175,175,195,175
Bench Press with Banded Kettle-bells (2 x 26#) - 10,8,5,5,5 - 45,95,115,115,115
Rest 10 minutes then...
10 Minute AMRAP:
40 Double-unders
1 Round Cindy (5 pull-ups, 10 push-ups, 15 squats)
6 Rounds even. I wanted to practice my double-unders and butterfly pull-ups. The double-unders felt really good and my butterfly is getting better. I had never done floor press or KB band bench press, I want to do these more in the future. Overall a solid effort although I'm a little displeased with my time on the dead-lift/box-jump WOD. I'll nail it in under 5 minutes soon.
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