Icy road conditions this morning and first session was held at 9:30. Jeff surprised me by attending, so we got to complete the workout together. Yay! Coach Deborah led the session.
Metcon (AMRAP – Reps)
With a partner
Rest 5 minutes between metcons.
10-min AMRAP
Power snatches (75/53) & box jump overs
– As partner A completes 10 box jumps overs partner B completes as many PS as possible.
– Score = total number of PS.
– Keep a running count of PS.
Jeff began with PS as I completed 10 box jump overs. We worked very well together, usually completing 10 to 12 reps as partner completed box jump overs. I was very pleased that I completed all but very last round unbroken. PS felt great today! I find that when I focus specifically on 3-point extension and opening my hips that I can easily get into a very good groove. I was also able to avoid dropping the bar from the top. Dare I say that the weight felt light. We completed 128 reps, or about 65 each. Nice.
Metcon (AMRAP – Reps)
With a partner
10-min AMRAP
Back squats (75/53) & rowing
– As partner A completes 20 calorie row partner B completes as many BS as possible.
– Score = total number of BS.
– Keep a running count of BS.
I rowed first, and I recall that Jeff completed 25 BS. I completed 30+ my first round, but honestly have no idea how many I completed on subsequent rounds. I focused on rowing a calorie per stroke and was generally successful in doing so. BS felt very, very heavy. I kept arms spread wide and I completed both high bar and low bar back squats. We completed 160 reps or about 80 each. Again, Jeff and I communicated very well together. Uhm, after 21 years of marriage we should communicate well. Or not, I suppose.
Metcon (AMRAP – Reps)
With a partner
10-min AMRAP
1-min plank hold & double unders
– As partner A holds accumulated 1-min plank hold as partner B completes as many double unders as possible.
– Score = total number of double unders.
– Keep a running count of double unders.
I began with double unders, and completed as many as 50+ unbroken during some of the rounds. I held each plank for full minute. Whilst holding a 5-minute plank is generally not a challenge, holding a mere 1-minute plank after doing double unders is quite challenging. We completed 520 reps, and I estimate that I completed 300+ of those reps. 
Paul's Blog 