Fitness - WOD 8/25

My legs were pretty sore from yesterday's sprint workout. It's just an example of how a short and simple workout, such as a sprints can be so effective. Click here for a short bit on the ins and outs/benefits of sprinting.

Anyway, this morning's WOD was a done with partners and was right up my alley.

WOD: AMRAP in 12 minutes (alternating every 2 reps between partners = 1 round) of:
Weight on bar: 60Kg - (132.3#)

Dead lift
hang power clean
front squat push press
straight leg dead lift
bent-over row

Rounds: 14
Calories burned: 468

All of these movements are right in my wheel house so I decided to go on the heavy side. I felt really good during this one. My form held up the entire time and my partner and I were cranking out reps.

The way this brakes down is as follows: You dead lifted the bar off the ground, lower the bar back down to just above the knee and performed a hang power clean, after catching it on your shoulders perform a front squat, then a push press, and finally lowered the bar with straight legs (performing the first half of a straight leg dead lift) and pulled once for the bent over row, then ascended with straight legs pushing your hips forward (completing the second half of a straight leg dead lift).

That whole list equals one rep. After completing two reps of the above our partners would then do their two reps and that counted as one round. There was a little rest built in as you were waiting for your partner to finish. But not much, it wasn't taking long to crank out two reps.

All these movements didn't have to be performed as separates though. If you were comfortable enough you could link them together to make it more fluid. After the dead lifting the bar off the ground the hang power clean, front squat and push press could be done as one movement. Then we just had to control it down for the straight leg dead lift and bent-over row. This is my partner and I did and it was extremely efficient.

I was pretty spent after this WOD. My forearms, legs and shoulders were pretty much wrecked but my partner and I went non-stop for the entire 12 minutes. It was a good test of mental strength as well as physical.