Yet another workout I had to take a picture of it because I wasn't sure I'd be able to remember it all.
Strength was a clean, press and jerk complex:
1 clean + 2 push press + 1 jerk 4 sets max weight possible to maintain for 4 sets. Rest as needed.
Planned on 155# and I was bang on. Might have been able to go a bit heavier but the push presses would have really sucked.
The WOD was a 15 min workout with a long cash-in and a short AMRAP with whatever time was left.
- 50 calorie row
- 40 double unders
- 30 box jumps 24"/20"
- 20 front squats 115#/75#
- 10 handstand push ups
AMRAP remaining time:
- 4 toes to bar
- 6 cleans 115#/ 75#
- 8 wall balls 20#/14#
Yeah.
Row took 3 minutes. 54 pulls. Two first pulls didn't register any calories, then 1 calorie per pull until 30cal where pull #31 didn't increase the calorie count. Again at 40 calories, lost another one. Kamil, who rows a lot, got off the rower maybe 15 seconds ahead of me.
Double unders, well, you can guess. A couple of strings of 10-12 saved the day, mostly 4 or less. Many false starts.
Box jumps, slow and steady.
Front squats did 5, and planned to do 3 more sets of 5, but in the second set I just kept going to 8, and finished off with 7.
Sadly only managed 5 hspu, my only scale of the workout.
Started the AMRAP with less than 4 minutes left. 4 t2b, no problem, 6 cleans, not fun. Coming out of the bottom sucked. Wall balls went okay.
The cleans had taken the wind out of my sails, took everything I had to get the last 3 t2b before the time was up.
Good workout.
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