WOD: Doubling Up Again

Workout

First: General Fitness (3 parts)

-planks and stuff, 30s on 10s off

-single bell ladders, 1-5: presses, squats, rows, lunges

-4 rounds, 1 min on, 30s off: rower, ropes, swings, russian twists

Second: GS

-3 rounds, each arm: 1 min lccj, 30s swings

-4 rounds, 1 min rack hold (doubles), 30s rest

-Rope work - presses, alternating and doubles

Results

I could definitely feel the effects of taking a few days off! The first workout wasn't too bad, but I did go light. For the ladders I uses a 20 for for presses, squats and rows and a 16 for the lunges. During the circuit, I used a 20 for the swings and the 8 for the russian twists.

For the sport workout, Jason had me use the 20s. Man did my grip get fried during the one arm long cycle/swing combo - I had to put the bell down a couple times on my left arm. I was surprised that I didn't fail on any of the rack holds, but the 20s definitely felt HEAVY! The rope work were intervals of 30s, but there were 5 of us and 2 ropes so some of us took on more sets than the others.

Great way to start the week, especially after eating a bunch of junk over the weekend!