|| This is the way to get over a bad day at work ||

My disastrous week at work continues... So to release a bit of anger and frustration I went and did some weights during lunch today :-) It was a quick half hour work out...

3 x 10 bench press (145-165 lbs)
3 x 10 incline press (115-120lbs)
3 x 10 cable cross overs (50 Each side)
3 x 10 lat pull downs (100 lbs)
3 x 10 Seated rows with the long bar (around 100 lbs)
3 x 15 Dips
3 x 15 Butterfly Crunches

After work I was so looking forward to the crossfit workout because they had posted on FB saying get ready to for a challenge... And once I went there it scared the hell outa me hahahaa...
It was a long workout and the class record was 26:05 during that time... So I was totally determined to break it atleast by 1 second.... So This was the workout of the day!

10/9/8/7/6/5/4/3/2/1
Hang Power Clean

20/19/18/17/16/15/14/13/12/11/10 Double Unders (or X4 Singles)
if you dont have a rope then take two dumbbells and do high jumps with it

10/9/8/7/6/5/4/3/2/1
Front Squats

20/19/18/17/16/15/14/13/12/11/10 Double Unders (or X4 Singles)
if you dont have a rope then take two dumbbells and do high jumps with it
                                      10/9/8/7/6/5/4/3/2/1
Push Press

1 Lap run after every rounds (so.. all together should be 10 rounds)

For example you have to do start with 10 power cleans, 20 double unders, 10 front squats, 20 double unders, 10 push presses and 1 lap run (around 100m should do)
After then 9/19/9/19/9 and one lap run and so on...                                    

After all you are done with the workout, do 5 x 50m hill sprints... and make sure you SPRINT :-)

And yes... i was able to beat the record and put up a new record :D my time was 22:55...
WHAT A WAY TO GET OVER A BAD DAY AT WORK!