#sdlhp

12.18.2015

Friday Night Lights Gone Bad, aka, 3 rounds of Fight Gone Bad:

Wall balls (20#)

Sumo deadlift high pull (75#)

Box jumps (20″)

Push press (75#)

Row (calories)

1 minute rest

301 Rx (106 // 95 // 100) -- So I guess the premise is that every minute, you rotate to a different station. For the minute you’re doing wall balls, SDLHP, or whatever, you’re supposed to give max effort. You tally up the total number of reps/calories at the end for your score. I was pretty happy. I’d never done FGB, and so when one of our gym members (who is in better shape than me) said his goal was 300+, I thought that might be a reach for me. So getting 300+ (even if by just one rep) really got me stoked.

I pretty much just went really hard on the wall balls (30 on the first round, and no fewer than 22) to make up for the lackluster calories on the rower. Also managed to rep out a bunch of push press really quickly. 

I dunno. I guess I just felt good because I surprised myself.

12.22.2015

A: 3 sets of:

5 ring dips

5 DB strict press (40#)

2x waiter’s carry (40#)

B: 5 minutes, AMRAP

Row 500m

Max reps burpee box jumps (20″)

30 Rx -- Another variation on the rowing/box jump tester. I’ve never done this specific variation, but I feel I probably could have gone harder. I got done with the row at 1:41, which was pretty nice, but I stopped to breathe on the box jumps and I probably should have just powered through.

C: 10 minutes, EMOM

Even: 200m run

Odd: 5 HSPU

D: Bench press

A: Ring push ups

10-10-10-10-10 // These were kind of hard, I guess, but okay with a 2 minute break between sets. Which I took.

B: For time

1000m row

50 KB SDLHP (70#)

25 burpees

9:01 Rx -- I wanted sub-9:00 and just barely missed it. Shouldn't have broken up those SDLHP so much.

Afterwards:

GHD sit ups:

10-10-10-10 // 16# -- Went with a 16# medicine ball for the first two sets, but then decided that the feeling of my head almost exploding was not terribly pleasant, so I went unweighted for the last two sets.

Jump squats:

5 RFT

10 SDLHP

10 push press

10 box jumps

We did our normal warm up and then an 800m run. I finished the WOD in 15:32. I started doing 55lb but switched to 45lb. I also did 20" box jumps. Brandon finished in 11:05 doing 75lb and 30in box jumps (RX was 24").