ASWOD
5x3 power clean @ 170 (PR)
Right arm felt like it was gonna fall off when I was done. Elbow mostly, but shoulder hurt too. I need to come visit you JC and get lessons, my form is silly. Gonna ice/compress like a million times today. At this point I thought I'd have to skip the DWOD so I did another 2000m row. 9:06. Arm felt OK after so I went ahead with the DWOD.
DWOD
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood in each hand (scaled to 1 pd)
1 Minute of GHD Back Extension Isometric Hold
Thought my erectors were gonna pop out of my back and run away crying. I probably got 45+ seconds of every minute for the static hold once you take into account transition times and taking a few seconds break here and there, which is better than I thought I'd do. 52 reps with the push press.
I've been seeing this for a while now and i figure I might as well ask. What is a DWOD and what is an ASWOD?
ReplyDeleteASWOD = amateur strength wod
ReplyDeleteDWOD = daily wod (redundant...i guess just to differentiate it from the swod)
You know you're always welcome. Ill do cleans all f ing day.
ReplyDeleteOh cool. So this is the crossfit football thing.
ReplyDeleteyep. the amateur strength track i'm on now is basically starting strength at a slower pace with short, power-based metcon wods overlayed on it.
ReplyDeletehttp://www.crossfitfootball.com FTW