2012 TD 9

we opted to take yesterday off.  this afternoon, HD and i split the session up into (1) overhead presses, (2) a timed workout, (3) an AMAP superset, and (4) a tabata on the treadmill.  this was the last day of our deload week and it's back to work tomorrow.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/70lbs, 5reps/85lbs, 5reps/100lbs

next, for time
3 rounds
7 front squats - 135lbs
7 pullups
7 toe-to-bars

then,
10 deadlifts - 135lbs
3 clean & jerks - 135lbs

my grip gave up on me at the end of this WOD and i had to scale the weight down from 135lbs to 115lbs on my final clean & jerks.  perhaps i should've rested more and maybe i was rushing the form... haha i just wanted to get this WOD over with.

results
HD: 5mins 54sec
DV: 4mins 34sec (scaled to 115lbs for clean & jerks)

i'm gonna go ahead and say HD beat me because he completed the workout with the weights we prescribed prior to starting.

next, superset - AMAP
tricep rope extension @ 130lbs
t-bar row @ 90lbs

this superset (couplet) snuck up on me.  barely had anything left in the tank after the WOD.

results
HD: 20reps, 12reps
DV: 20reps, 12 reps

last, tabata on the treadmill
8 rounds, 20sec on: 10 sec off
@ 6.8mph, 12% incline

that sucked.... haha and that's that.  tomorrow is the superbowl... GO GIANTS!  can't wait.  HD & i also start a new cycle of 5/3/1... i always hate the first week because of the "high reps."

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer