Day 38: Thursday, April 3 2014

STRENGTH:
       5, 3, 1 reps of Strict Shoulder Press @ 85%, 90% and 95%

Met-CON WOD:
in groups of 4 (one group at each of the power rack stations) perform 5 Weedmarks (Burpee Push Press)

Then, working individually in a group of 6 maximum at each station:

5 minute time limit:
        run to the orange cone outside and back (250m)      
        max Push Press 95/55

2 minutes rest

5 minute time limit:
        run to the orange cone outside and back (250m)
        max Wall Balls

2 minutes rest

5 minute time limit:
        run to the orange cone outside and back (250m)
        max Sit Ups

2 minutes rest

5 minute time limit
        run to the orange cone outside and back (250m)
        max Goblet Squats

YOUR SCORE IS THE TOTAL OF YOUR MAX MOVEMENTS

After a fun workout yesterday - and with fun I also mean not killer - today was time for a differente type of workout. I personally love this kind of workouts in which you combine crossfit exercises with running intervals that break your heart beat-rate and make you struggle through the workout.

I warmed up doing my 5-3-1 Strict Shoulder Press reps using 75lb, 80lb and 85lb.

Then I started the workout following the order the block of exercises are listed above. 

       - Push Press - 95lb: 25 reps

       - Wall Balls - 20lb Ball: around 50

       - Sit-ups: 128 abs

       - Golbet Squats: not sure - around 60

My total score is between 250-265