"Wednesday Workout of the Day" April 20th, 2011

*Did a double workout today, and tried to pick up the intensity over these longer style workouts. I went with some skill work on the rope climb with Legless Rope Climbs, and then for the second workout, went for a little heavier met-con with heavy push presses. I have been pushing it the last 5 days on that overtraining barrier, and believe will take the next two days off to prepare for the Games WOD 5 on Saturday morning at 11:00 am.*

Workout 1:
3 Rounds of:
30 Kettlebell Swings @ 55 lbs
15 Feet Rope Climb(Legless)
25 DB Push Presses @ 35 lbs
15 Feet Rope Climb(Legless)
30 GHD Sit-Ups
15 Feet Rope Climb(Legless)

Time: Sub 19 Minutes

Rest 60 Minutes

Workout 2:
10-9-8-7-6-5-4-3-2-1 of:
Push Presses @ 135 lbs
Row 250 m after every set

Time: 16:11