Fitness - Strict Press - WOD - 9/23

Today was my second day of getting up early and going to the 6am class instead of my usual 7am class. And to tell you the truth, I felt great this morning. It wasn't bad at all because I went to bed at 10pm, sharp. Once my head hit the pillow I was out like a light. Plenty of rest makes a world of difference.

Focus: 21-15-9 of:
Strict press - 47Kg

I felt good with my presses this morning and i only missed one rep (I only got 14 on the second set). It was the perfect weight. The last 3 reps of each set were brutal, I definitely had the body shakes going on.

WOD: AMRAP in 15 minutes of:
5 dumb bell dead lifts - 45# dumb bells
5 dumb bell hang cleans - 45# dumb bells
5 dumb bell front squats - 45# dumb bells
5 dumb bell push press - 45# dumb bells
5 dumb bell bent-over-row - 45# dumb bells

Score: 10 rounds even
Calories burned (focus & WOD): 476

Today's WOD was done with a partner, sort of. One person did the dumb bell complex while the partner rested, then we switched. You could only start the complex again once your partner had completely finished.

This WOD was tough, especially after all the press work. My shoulders were pretty smoked at the end of this one. I never really slowed down though, I was facing the clock the whole time keeping track of my splits. They were always in the 35 to 40 second range. Watching the clock was actually a great motivator. It pushed me to keep my splits as low and consistent as possible.

I was completely spent at the end of this dumb bell complex. Lots of shoulder work today and I expect to be pretty sore tomorrow. YES!