Tuesday, March 3, 2015

"Sprints Sets"

Um, yeah.  About that "sprint".  I sprinted the first round and that's all I had!  Ha ha!

Sprint Sets WOD
4 Rounds for time of:
14 Sand Bag Squats 80/50lbs
7 Lateral Over Bar Burpees
14 Deadlifts 155/105 185/125 205/140 225/155
Rest 1 Minute Between Rounds
Subtract 3 minutes from total time for score.
(*Pick a weight that is tough but unbroken*)

My total time:  11:10, Rx @ 105#DL & 50#sandbag

My rounds went like this (aka downhill)

rd 1 – 1:34
rd 2 – 3:17
rd 3 – 3:13
rd 4 – 3:06

I started out WAY too fast to be able to maintain for four rounds.  The surprise in this one is how difficult the deadlifts are after squats and burpees.  Holy smokes, I have gotten weak.  Of course my lungs were half the problem - I was wheezing like the fat kid on the playground.  I know it's not apparent by my score, but I did push myself.  Honestly!

Strength today was back squats.  4 sets of 6 @ 80% 1rm
Well...I did not go 80%.  I was closer to 60%.  Just not ready to jump back in full steam yet.

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