Fitness - Level 2, Two-A Days, Skills/WOD #1, WOD #2 - 12/19

Got to the gym this morning and didn't feel that sore. It was more of a feeling of fatigue. I knew it was going to be a long two-a-day with the level 2 skills class then, an hour later the level 2 met-con class.

Level 2 skills class WOD #1: Press/Jer technique/work
Today in the skills class we did more work on planges, focusing on drills/exercises that are designed to engage the lats and the anterior part of the shoulders. Then we got into some heavy strength work. Working up to a max rep of:
Strict press - 91 Kg (200.6#)
Push press - 106 Kg (233.7#)
Split jerk - 130 Kg (286.6#)

Each of these was a new PR for me. I felt really good with this bit of shoulder work today. I was excited to get some heavy weight over my head. My footwork on the split jerk needs some work. Dave and Scott had a lot of great pointers to help me get dialed in, but it still needs work.

60 minutes of rest then on to the Level 2 met-con class and my second WOD of the day.

Level 2 met-con class WOD #2:
Today's L2 met-con was brutal. Part of it was a WOD from the CrossFit games. Of course Scott had to amp it up just to inflict some real pain. The dead lift/burpee WOD book ended with a 1000m row on each end of it, ouch.

WOD:
1000m row
Full recovery (4-5 minutes) then,
5 rounds for time of:
5 dead lifts - 125 Kg (275#)
10 burpees
Full recovery (4-5 minutes) then,
1000m row

Score/Time(s)
1st 1000m row: 3:22
Dead lift/burpee: 3:37
2nd 1000m row: 3:39
Calories burned (including skills class & WOD #2 (work, rest & finisher): 1,213

Finisher: Muscle ups
Our finisher was the difference in time between your first and second 1000m row, divided by three, and that's how many muscle ups you had to do. For example, if your time on the first row was 3:30, and the second 1000m row was 4:00, you had 10 muscle ups waiting for you.

Difference between row #1 and row #2 for me was 17 seconds = 6 muscle ups (rounded up from 5.6)

This one was fun, I really liked it. It hurt like hell, but it was pretty cool. I would have hated it if we had to roll straight through it. It was easier to think of it as 3 separate WOD's instead of 1 WOD. Having that recovery in between really let us hit each thing hard. I'm looking forward to an awesome day of rest tomorrow.