Fitness - Strict Press - Thruster/Row WOD - 10/29

I woke up this morning with really sore shoulders and mildly sore legs. Yesterday, I said I'd had enough shoulder work to last a while, but I guess the coaches thought differently. I was shocked when I walked in the gym this morning and saw that heavy military/strict press was our focus for the day. But, I fought through the soreness and was able to pull out 5 really good sets.

Focus: 5x3 Strict press
2x3 - 70 Kg (154.3#)
3x3 - 80 Kg (176.4#)

I felt really strong with these today, next time I'm going to up the weight for sure. I'm still making gains in this area which is nice, no time to let up.

WOD: Team WOD, 3 rounds for time of
300m row
dumbbell thrusters - 40# dumbbells

Team score: 14:58
Calories burned (focus & WOD): 409

It broke down as follows. There were 4 people in a group split into 2 teams of 2. In team 1, one person would do thrusters until the rower was done, then they would switch. Then team 2 would do the same and both go through the each exercise once. Each team of two once through each exercise was one round

The combo of thrusters and going to straight to rowing or visa versa was not fun. It took our team an average of 5 minutes to go through one round so there was about 2.5 minutes of rest from the time my team of 2 ended to when we were back on the rower or thrusters.

Ok really, no more shoulder work for a while. Mine are totally burned out from the past three days.