FitCHEM 101 0103


DWOD(Daily Workout Of the Day)

Complete 5 rounds for time:

20 yd Bear Crawl – Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts – 315 lbs
10 Burpees

Completed: 12:05
Heart Rate Info: Max-186, Avg-175, Calories Burned-218

SWOD(Strength Workout Of the Day)

Squat 5×1 (225, 315, 335, 345, 365)
Bench Press 5×2 (225, 235, 245, 255, 265)
Weighted Pull Ups 3, 3, 3, 3, 3 (45, 55, 70, 80, 90)
Heart Rate Info: Max-168, Avg-134, Calories Burned-331

Notes: I pulled from CrossFit Football’s Tuesday workout instead of Wednesday because it was a partial rest day…and I am not resting today. DWOD first because I always do Strength work first. Wanted to try changing it up today. Doing the DWOD first made the SWOD border line dangerous lol. My legs were tired and the weight was heavier feeling than normal. I feel that I am not in as good as CrossFit shape as I once was, but it should come back quickly.


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