Tuesday: GPP + awmies some....

Warmed up with some stretching and some rope practice...

GPP #1

• Burpees x 30 sec (something like 10, 9, 7, 8, 8... might have been 11 on 1st rd)
  
• Jumping Jacks x 30 sec
• High Knee DB Press (5lb) x 30 sec
• Shadow Boxing x 30 sec (active rest, sort of)

Repeat 5x without rest.

rested for a few minutes and then attempted (failed) a CF Football WOD I saw a while back:

3 rounds for time of :

• 12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
• 12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
• 12 Push Ups
• 25 Double Unders

I did 1 round and was GAASSSED. I can do this, but I need to be a little fresher to start. I still don't have double unders really, so that was the killer. I did first round in 3:29 -- lost some time on the push-ups b/c I needed break, and lots of time on misses on the D/Us. Although it was good practice -- I hit one string of 6 or 7 straight D/Us which is so far the best unbroken string I've done so far.

Because I failed, when I was in the weight room returning the 55lb DB, I decided to rip off a few sets on the arms so I could skip in later lift session.

'Super Set' on Bi/Tri:

• Preacher Curl: 11 x 75; French Press: 11 x 75
• Preacher Curl: 9 x 80; French Press: 9 x 80
• Preacher Curl: 5 x 85; French Press: 6 x 85
• Finished w/ DB Curl: 13/side x 20; Bent-over Tricep Xtension 5/side x 20

Weigh in: 185