There Will Be Sweat

CFSB Day 230

Oh lawd, it’s another 6am class with coach Josh. We did some simple DROMs then a proper warmup:

• Run 400m
• 15 OHS (45lb)
• 15 Ring Rows
• Run 270m
• 10 OHS (45lb)
• 10 Ring Rows
• Run 130m
• 5 OHS (45lb)
• 5 Ring Rows

High Bar Back Squat:

• 5 x 135lb
• 5 x 185lb
• 3 x 225lb
• 2 x 255lb
• 3 x 285lb

We were working up to a heavy triple and this felt like the right weight. There’s still room to go up for sure.

NFT WOD:

• 10 KB Romanian Deadlift (32kg)
• 45 sec Partner Band Paloff hold (standing, kneeling, squatting, split jerk position, situp)
• 5 Handstand Pushups

Repeat 5x. 

Peter and I added the HSPU as ‘extra credit’ since this WOD wasn’t so scary. The sweat was really pumping today though. Any time we do a metabolically taxing warmup, I’ll sweat like a beast but this was excessive. An 8 on the sweat index is rare!