Fitness - Two-A-Days - Strict Press - WOD #1 - 1/22

Felt great after a day of rest yesterday. Got to the gym ready to get after it.

Focus: Heavy strict press, 3x3
2x3 - 86 Kg (189.6#)
1x3 - 90 Kg (198.4#)

New PR! 90 Kg is just so happened to be my body weight today. I was stoked to get three reps at my body weight. It certainly felt heavy but I was able to flip the switch mentally and crush it. 90 Kilo's had no chance today!

WOD: 2 rounds for time of
30 pull ups
30 renegade rows - 40# dumbbells
800m run

Score/Time: 15:11
Calories burned (focus & WOD): 668

Man, this looked way easier on the white board. The 30 pull ups was no problem, I got through them unbroken with a butterfly kip. Then got to the renegade rows and had to really dig in. A renegade row is when you're in a push up position with your legs spread, and have a dumbbell in each hand. You do a push up then stay at the top of push up position and row with your right then row with your left arm (that is one rep). When you pull the dumbbell up for the row it should come right to your rib cage.

Anyway, so the renegade rows took a long time, 30 reps was a lot of work. In retrospect I probably should have gone lighter but oh well. The 800m run was interesting. After all that back and shoulder work it was impossible to pump and move my upper body. My legs were fine, but my shoulder and back would not cooperate. Which made the 800m runs really long grinders. the last 800m run was brutal.

Oh well, still on a high from my press effort today. WOD #2 in one hour.