Fitness 9/10

Today's WOD was super fun, well maybe not super fun. I'd say it was brutally fun. First we had a focus of back squats which I took super light in hopes of saving my legs for our Fight Gone Bad WOD tomorrow. We're doing it as a precursor to the actual FGB4 competition on September 26th, I guess just so people know what to expect.

My back squats looked as follows:

Focus: 4x8, straight sets - back squats
4x8 - 60Kg (132.3#)

Now to the fun stuff. This mornings WOD was pretty hardcore. We had to choose a set amount of reps for push ups between 50, 100, 150, 200 & 300. The goal was to do max sets to fail and then sprint 200 meters, come back into the gym and do another set to fail, then sprint another 200 meters. Rinse and repeat until you reach your rep goal.

I chose the 200 mark and was amped for this one. Two things I'm great at, push ups and sprints.

WOD:
200 push ups (max rep sets to fail)
200m run

Time: 18:00
Calories burned (Focus & WOD): 540
Calories burned (bike to gym, focus, WOD, bike to work): 1169

I started off super strong and ripped off about 45 push ups until I failed and took of my first 200. I sprinted my 200's at about 80%. I got back into the gym and tore off about 30 more before I did my next 200. And after that It was an absolute grind.

My shoulders, chest and back were already extremely fatigued but and I got through 3 or 4 200's going pretty fast. After those first few I felt like I was going at 100% but moving half as fast. At about the 110 mark on my push ups I was trying to get through 20 at a time before running again. this proved to be a pretty good method. I sometimes had to break them into smaller sets to achieve 20 reps but at that point I did the 200m run only after I completed 20 reps.

There wasn't really any rest built into this one. It isn't until you go hard on push ups then try to sprint when you realize how much of your shoulders, chest and back is used to drive you forward while sprinting.

Overall I'm happy with my time and effort. It was the fasted time posted on the white board so far and 200 push ups is tough, no matter how you slice it. I have a feeling my shoulders will be extremely sore tomorrow though. It's funny, I went light on the back squats to save my legs for FGB, but now my shoulders are super sore. So, we'll see how they hold up tomorrow.