Fitness - Two-A-Day, Level 2 Classes, WOD's #1 & #2 - 3/27

Level 2 Skills Class: WOD/ work #1

We started off the class as usual with a lot of shoulder and wrist warm up as well as some hamstring stretching.

On today's menu was a lot of plange and core work. We started off with some assisted plange holds on the parallettes then rings. We cycled that with some core work where we'd stack some gym mats a body's width apart and while facing up, place your shoulders on one mat and your heels on the other, creating a bridge. Then we'd stack some plates on the stomach and hold it. After a healthy dose of that, do the same thing facing down by placing the fronts of your shoulders on the mat and your toes on the other and have plates stacked on your back.

This was a "core killer". Stomach, abs, glutes, quads, upper and lower back, everything felt engaged. Which was the point. Dave wanted us to feel what it felt like to hold tension throughout the entire body. which is basically what is required when holding a plange or any kind of lever in gymnastics.

After that we did some shoulder strength stuff with dumbbells and l-sit holds. My core and shoulders were toast.


Level 2 Met-Con Class

Today's WOD was another heavy chipper, my favorite. I was stoked to get after this one.

WOD #2: AFAP
9 bodyweight push press - 91 Kg (200's#)
10 burpee pull-ups
15 BW squat cleans - 91 Kg (200#'s)
10 burpee pull ups
21 1.5xBW deadlifts - 136 Kg (300#'s)
10 burpee pull ups

Score/Time: 8:15
Calories burned (including all work done today): 1108

This was pretty tough. The push presses went fine and the burpee pull ups surprised me a little bit. The squat cleans I took one at a time and powered through them with a good pace. The dead lifts is there I lost a lot of time. I could only get 4 or so at a time. I had no core and my legs were shot.

I'm looking forward to Sunday, my one day of rest this week.