Coached the 6am WOD, visited chiropractor, coached 8:30 WOD, and then worked out.
And it was tough.
25 reps @ 60%
50% of 1RM
15 reps @ 65%
10 reps @ 70%
For a brief moment I didn’t think I’d be able to complete the 25th rep of the first set @ 140#. For a brief moment I didn’t think I’d be able to complete the 15th rep of the second set @ 150#. For a brief moment I didn’t think I’d be able to complete the last rep of the last set @ 170#.
25×140 = 3,500
15×150 = 2, 250
10×160 = 1,600
Total weight squatted = 7,350#
That’s more than I weigh.
20 min total
0-9 AMRAP (3-min intervals)
0-3 Slam balls
3-6 Double unders
6-9 Weighted jumping air squats (use slam ball)
— 5 slam balls
— 15 double unders
— 5 weighted jumping air squats
Slam ball cleans
I used a 30# slam ball, and completed slam balls in rounds of 25, 25, 15, & 10 reps for a total of 75.
I completed 153 double unders. My shoulders were on fire.
Weighted air squats were miserable. Mis. Er. A. Ble. I completed in rounds of 10 reps until the last minute when I completed a round of 5 reps. I completed 13 the very last round for a total of 78.
The slam balls, dus, and jumping airs squats was horrible. Hor. I. Ble. During 1 of the rounds I didn’t jump at the end of the air squat and had to make myself redo the rep. Thirty pounds began to feel like 300. I completed most rounds of 15 dus unbroken. I completed 7 rounds + 3 slam balls.
I truly adore medicine ball cleans. Yes, adore — when the weight is a mere 20#. I don’t at all adore 30# slam ball cleans. Slam ball cleans were grueling. Gru. El. Ing. I completed in 2 sets of 10 and then sets of 5 reps. Okay, the last set was 6 reps. I completed a total of 46 reps.
Good times. Good. Times.