For a change of pace, I attended the 7 am WOD that was led by Coach Liz. It was nice to work out with folks that I normally coach yet don’t often have an opportunity to work out with.
Strength
EMOTM until push press failure
1 press + 1 push press + 1 power jerk
I started first set @ 95#. I came very close to pressing 140#, but did indeed fail at the attempt. So close! I successfully completed 165# push press, but failed push jerk at that weight. Uhm, can you say exhaustion? Note to self: Begin next series at between 100 and 115#.
I matched press and push press current 1RM. Yay!
Conditioning
23-min AMRAP; rest minutes 5-6, 11-12, & 17-18
OPTION A
50 squats
40 Abmat sit-ups
30 Abmat back extensions
5 parallette pass throughs
OPTION B
45 weighted air squats (45/35)
40 Abmat sit-ups
30 Abmat back extensions
10 parallette pass throughs
OPTION C
45 weighted jumping air squats (45)
35 weighted Abmat sit-ups (20)
30 Abmat back extensions
15 parallette pass throughs
Wow, this was tough. I was completely drenched by the end of the workout, and had left pools of sweat on yoga mat and floor between parallettes.
Uhm, I programmed this workout, yet for whatever reason I thought I was to begin with 50 jumping air squats instead of 45. Uhm, and I looked at the whiteboard frequently to remind myself of reps for sit-ups, back extensions, and pass throughs. Uhm, and I recored my rounds and reps on the whiteboard directly beside Option C.
After completing 25 jumping air squats my immediate thought was, “Shit, I’m going to have to do this four more times. This is going to hurt.” And it did. I completed first and remaining rounds of weighted Abmat sit-ups and back extensions unbroken. Abmat sit-ups were challenging.
Parallette pass throughs were also quite challenging today. I completed first two rounds in reps of 10 & 5, the third round in reps of 5, and the last round in triplets and couplets.
At the end of the first 5-minute round I had completed a cycle + 20 jumping air squats. Remember, I had also completing an extra 5 squats. Dammit. At the end of the second 5-minute round I had completed a second cycle cycle plus 16 jumping air squats. Yup, plus the additional 5. Dammit. I had just finished the third cycle at the end of the third 5-minute round. I began the last cycle with — you guessed it — 50 weighted jumping air squats. I completed reps 5 at a time. My legs felt like jelly. I had completed 9 pass through when time was called.
I’m giving myself credit, i.e., reps, for the 20 extra f@cking weighted f@cking jumping f@cking air f@cking squats. F@cking. (<– Just because.)
Score = 4 rounds + 14 reps.
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