24JAN2012

Workout #1:
Set 1: 3-3-3-3-3-3-3-3 (DE)
  Deadlift @ 225#

Set 2:  each part is done as an 8 min AMRAP (counting total reps for score) with 2 min rest in between parts...
  Part 1:
    8 OHS @ 95#
    4 HSPU
  (77)
  Part 2:
    5 Bear Complex @ 95# (each complex = 6 reps)
    7 Burpees
    9 AKB Swing @ 53#
  (144)
  Part 3:
    30 Squat Clean @ 75#
    30 Wall Ball @ 20#/12'
  (73)
  Part 4:
    5 Snatch @ 75#
    10 Toes to Bar
  (76)
  Part 5:
    15 calorie Row
    10 Ring Dip
    10 GHD Situp
  (130)
Total Score - 500

Workout #2:
  Easy 6 mi Run

Notes:
  The primary purpose of this workout was to get my heart rate up and keep it there for an extended period of time.  The 2 minute rest period was usually just enough to set up the next part and get a drink of water.  It also revealed some things that I'm weak on... primarily HSPU and Toes to Bar.  After the 2nd round I couldn't manage 4 HSPU unbroken, but I moved right through the OHS each time.  I started to get a decent rhythm on the TTB at the end, but if my form was better I would have definitely been able to move faster.  I kept the weights light with the goal of avoiding actual muscle failure... I wanted this to be a long metcon/suckfest, not a fight to complete each rep.