Fitness - Strict Press & Interval WOD - 3/29

I was happy to see that today was sort of a light day. My body is still kind of beat up from last week.

Focus: Strict press, 4x12-15, cross sets
4x15 - 47 Kg (103.6#)

This was a nice little spin on the strict press. We usually do heavy sets of 3 to 5 but this was a body building approach. about 50% of 1RM and try to bang out 4 sets of 12 to 15 reps. I was feeling the burn for sure, this kind of work stings a little bit.

WOD (no vest today): Intervals, 4 rounds of the following:
30 seconds bent over row - 43 Kg (95#) barbell
30 seconds squat jumps
30 seconds pull ups
30 seconds rest

Score/Time: 191 total reps
Calories burned (Including focus WOD & finisher): 558

This wasn't too bad. The bent over row and pull up combo was a lot on the back but overall I'm happy with the effort.

We finished things off with some medicine ball ab work. Having one partner throw the med ball either over our head, at our chest, to our left or our right side and we'd have to do a sit up and throw the ball back.

It was a nice way to ease into the week.