Fitness - Two-A-Day, Front Squats & WOD #1 - 3/25

I woke up pretty sore from yesterday's workout compounded on Tuesday's two-a-day. So i went in a little early and rolled out and stretched for a long time, jogged a warm up lap and was good to go.

We started off with some wrist mobility/flexibility/strength drills then got into our focus.

Focus: Front squats, cross sets, 5x3
3x3 - 130 Kg (286.6#)
1x3 - 140 Kg (308.6#)
1x3 - 120 Kg (264.5#)

Felt pretty strong despite some stiffness in the old legs. A few weeks ago I failed going for 5 reps at 140 Kg but these three went up pretty solid. I backed it down though, I wanted to save some strength for the workout.

WOD: AMRAP in 24 minutes of
3 hang power cleans - 80 Kg (176.4#)
5 bent over rows - 20Kg kettle bells (one in each hand)

Score/Time: 32 rounds on the button
calories burned (including focus & WOD): 808

The Rx was 60 Kg but I went after it with 80 Kg. I tried a few reps at 70 Kg when we were warming up and I could feel the difference, but i didn't think it would be challenging enough towards the end. I figured it was only three reps and 80 Kg was doable.

I'm glad I gutted it out and didn't lighten the load part way through but I'm glad this one is over. The cleans weren't that bad until towards the end when I was so sweaty that it was hard to grip the bar with my hands. The bent over rows is what killed.

WOD #2 coming up this evening with Scott. It should be good, he mentioned picking one of the WOD's from some other sectional. All of which are pretty tough so we'll see what happens.