WOD 9/19/11

I have never posted any of my workouts in detail before, but as I transition away from 4-5 days of intense and moderately long distance cycling per week and into two fitness days and two short, intense cycling days per week, I figured I would post my WODs from time to time for some possible critique.

My workouts are also a bit longer than a typical Cross Fit style workout because I incorporate traditional heavy lifting with Cross Fit training.

So, without further adieu...

WOD 9/19/11 (Post. Chain, Back, Shoulders)

W/U:

18" Box jumps x 12
DB squat press 50lb x 9
Burpee Long Jumps x 6
(Repeat sequence 3 times with one minute rest between)

PC/Core:

Standing BB Snatch (from knees) 115lb x 10
BB Good Mornings 115lb x 10
Medicine Ball 10lb Roll and Toss x 15/leg
(Repeat sequence 3 times with two minute rest between)

Back/Shoulders:

BB Bent Over Rows 135lb x 8-10
DB Lateral Raises 25lb x 8
Seated Cable Rows 110lb x 8-10
EZ Bar Upright Rows 75lb x 8
(Repeat sequence 3 times with two minute rest between)

Finish:

275lb Tire Flips x 15 followed by 1/4 mile light jog
(Repeat sequence 5 times with one minute rest between)

*Entire session completed in about 90 minutes*

Let me know what you think. Tough? Not tough enough?