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WOD of 08.12.2012 & 09.12.2012

Yesterday i did a mixed work out. First i did a strength work out by trying to reach my max. at bench press. I did 5 – 5 rep at 80, 3 – 3 rep at 90, 2 – 2 at 95 and finally 1 -1 at 100 kg. I know that it is not impressive 🙂 After strength work out, i performed really tough WOD which i derived a military crossfit site. WOD’s is 5 wallclimb, 10 knees to chest and 15 box jump, 20 min AMRAP. Wallclimb really broke me. It is hard…

Today, at 8 am in the morning, i performed WOD 1500. Here is the WOD:

100 jump rope
10 burpees
10 sit up
10 push up
10 squat
10 pull up (military pull up, instead of regular one)

The result is not bad. 34min 20 sec. After completing this work out, I did 4*10 biceps curl, 4*10 hammer, 4*10 triceps extension and 4*10 triceps hammer with ripcords.

15 deadlift * 15 push up, 10 RFT

Tonight, weather is pretty cold here in Istanbul. I did an open air work out consist of 10 rounds of 15 deadlift and 15 push up. As a part of my wod at home intention, i bought elastic resistence bands from http://www.ripcords.com a couple of weeks ago. Today I had a chance to test’em. I used black ripcords which applies you resistence up to 50 lbs. 

Deadlift with ripcords is a bit different than regular deadlift. You have to bend until your body becomes parallel to the ground while you keep your legs as straight as possible. Then you pull yourself squeezing your hips and core.

I did my ten rounds at 19 min 30 sec. and ripcord has passed the exam.