Fitness - Good Mornings & WOD w/ vest - 4/13

Holy cow, I'm am really sore from yesterday. I think the second WOD I did in the afternoon compounded on heavy "Helen" really took it's tole. My traps on down to my calves, everything was sore and stiff this morning.

Focus: Good mornings, light weight, more reps
1x10 - 40 Kg (88.2#)
3x8 - 45 Kg (99.2#)

This is a great supplementary strength move for your glutes and hamstrings. Thus an awesome way to increase your dead lifts and squats of all variations. I don't do good mornings often enough.

WOD w/12# vest: In a teams of 5, 3 rounds for time of
250m row
10 knees to elbows
20 dumbbell push press - 40# dumbbells
20 full kettle bell swings - 24 Kg bell
20 ring push ups

Score/Time: 17:51
Calories burned (Including focus & WOD): 582

This felt like a good bit of work but there was too much rest built in for me. Because we couldn't move on to the next exercise until the rower was done (and I was on a team with 4 girls/women), there was a lot of time spent waiting for the rower to be done.

To get around all the rest I just hit it really hard when I wasn't resting. I kept my pace on the rower under the 1:35/500m mark and I went unbroken on everything except my last set of ring push ups. The weighted vest had a hand in me having to split it up into a set of 10, and two sets of 5.

Overall it was good and I was tired when it was over. I look forward to a lot of sleep tonight and another two-a-day tomorrow.