Jeff was kind enough to coach the 8:30 am session. As there were an odd number of attendees, I completed today’s partner WOD, well, solo. And I changed a few things along the way.
But first, strength.
Strength
EMOTM for 10 minutes
1 power clean + 1 front squat + 1 clean
Sets @ 95, 105, 115, 125, 130, 135, 140, 145, 150, & 155 (94% of 1RM). Shit got heavy.
Conditioning
Partner WOD
“100s and 50s”
Double unders
KB swings (52)
Farmer’s carry (52)
Toe to bar
Slam balls (30)
I decided to do half, i.e., 50 and then 25 reps of KB swings, T2B, and slam balls, and 100 & 50 double unders and 100 and 50m farmer’s carry. In addition, I completed farmer’s carry as 5m forward and 5m backward.
Double unders went very well. When I had completed 90 I thought, “See how far you can go!” I failed on the 114th rep, thus I completed 113 unbroken double unders — a PR!
I completed 50 KB swings 10 reps at a time, farmer’s carry unbroken, and toes to bar in as many as 15 and as few as 5 reps, must unbroken and kipping. I also completed 100 T2B in reps of 10.
Uhm, yeah, I was pretty spent and briefly contemplated calling it a day. I didn’t. I completed 50 unbroken double unders, KB swings in reps of 5, unbroken farmer’s carry, toes to bar in as many as 11 and as few as 4 or 5 reps. I finished with 25 slam balls in reps of 10, 5, & 10.
Wow, that was tough. I can’t recall my time, and I didn’t record on whiteboard, but I think it was 22:30.
Uhm, and then I did a similar workout with Brad’s daughter, Ella. Thus, another 50 singles unders, KB swings, Abmat sit-ups, and slam balls.
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