WOD 12.11.09

Took a Rest Day 12.10.09.  Now I’m fully primed for a Multi-WOD…Who says you can’t train for strength AND endurance?!

Warmup: 5 min Jump rope

WOD #1) ‘HOLY 100’ : 20 reps/each exercise performed as a circuit, 30 sec rest b/w sets…

  • DB (2 x 10’s) Squat, to Press, with alt. leg raise
  • Bench dips
  • Double unders
  • Sumo-Deadlift (2 x 25 lb plates)
  • Push-ups

* Completed 4 rounds

———————————————————–

WOD #2) Deadlifts

  1. 10 reps @ 145 lbs
  2. 8@175
  3. 6@235
  4. 1@315 (PR)
  5. 1@315
  6. 2@275
  7. 3@235
  8. 10@175
  9. 10@175
  10. 15@145

* Hit new PR @ 315 lbs!

Kept the blood flowing in b/w sets with light jump rope (active rest).

———————————————————–

Finish: 5 min footwork drills/jump rope.

Had a protein shake pre workout, and one another post workout.

Total Workout Time: 31 minutes

Be Well,

-Max

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