Fitness - Dead lifts & WOD - 10/02

Yesterday's light WOD certainly did me well. I woke up not feeling that sore or fatigued at all, which was a nice change. Today's workout scheme was a lot like what we did yesterday, just different exercises.

Focus: 5x3, dead lifts
1x3 - 145 Kg
1x3 - 150 Kg
3x3 - 160 Kg

I didn't feel as strong on these as I had hoped. My lower back started to tighten up on me and I had to work with a hard foam roller to get the knot out.

WOD: AMRAP in 14 minutes of:
7 hang cleans - 50 Kg
14 Knees to elbows
21 air squats

Score: 8 full rounds, 7 hang cleans, 14 knees to elbows, 7 air squats.
Calories burned (focus & WOD): 471

Just a few more air squats away from 9 full rounds, dang!

Today's WOD was done in teams of three (each starting on a different exercise) rotating through each exercise. 50 Kg was super light for me on the hang cleans but we were supposed to pick a weight that everybody could use so I had to lighten it up for the other two on the team. Which was fine, because after the first few rounds, these started to ware on me. The "end of the week" fatigue started to set in. The knees to elbows and air squats were pretty easy to push through the pain and bang them out.

I like working in teams sometimes, the other guys in our group were great and kept an awesome pace. Very motivational when you're trying not to slow down your teammates who are on your heels waiting to get on the next exercise.