Fitness - Three-A-Day, Weighted Pull Ups/Dips, Wod #1, Wod #2, Wod #3 - 2/15

Focus: Weighted pull ups and dips. Working up to a heavy set of 3.
3 dead hang pull ups - 32 Kg added.
3 dips - 64 Kg added

WOD #1 (7 am): 3 minutes rest between 3 individually timed rounds of:
400m row
15 push ups
21 box jumps

Score/Time(s): R1-1:58, R2-1:59, R3-2:00
Calories burned (focus & WOD #1): 512


WOD #2 (9 am): "Diane", 21-15-9 of
Dead lifts - 102 Kg (225#)
Hand stand push ups

Score/Time: 3:49
Calories burned (WOD only): 342

This was a pretty good effort, stoked on the sub 4 time. I really had no idea what time to expect.


WOD #3 (12 pm): 5 rounds of
800m run
4 minutes rest

Score/Time(s): R1-3:03, R2-2:57, R3-3:09, R4-3:17, R5-3:06
Calories burned (WOD only): 766

This sucked. The goal was to keep my times at 3 minutes. that would be a 6 minute mile pace. So by the time I finished I would have ran 2.5 miles at a 6 minute mile pace (with the rest, but still). It was a ton of work. After everything today my legs were toast.

3 workouts in 5 hours is not bad though. It was a good mix and it helped me for sure. I'll work in one more three-a-day sometime this week.