Look whose back!!! Great to have Alice back.
Jerk
Beginners: push press
Work up to a heavy single in 10 min. Then:
4 rounds
3 rack jerks/push press @80 %
6 front squats same bar
12 burpees
100m sprint
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Good to see Alice back in the gym.
Jerked and made 255lbs in my 10 mins, then did OPT from yesterday with abbreviated rest:
Part 1 – 5min AMRAP
5 Box Jump’s 24″
5KB Swings 1.5 pood
5 T2B
TOTAL = 7rnds + 5
1 min Rest
Part 2
5min row
Went pretty hard, but there was more.
TOTAL = 1,339Mtrs
2 min rest
Part 3 – 5 min AMRAP
10 DU’s
5 sit-ups (Supposed to be GHD but I just did regular because I did GHD in WOD yesterday)
7 PP’s 95lbs
TOTAL = 6rnds +10
2 min rest
Part 4 – 5 min AMRAP
5 HPC’s 115lbs
5 Burpees
10 DU’s
TOTAL = 5rnds +5
1 min rest
Part 5 – 5 min AMRAP
10 Lunges with 25lb DB’s
7 chin ups
100 M run
TOTAL = 4 rnds
1 min rest
Part 6 – 5 min AMRAP
7 back extensions
15 cal on AirDyne
5 DB Push Jerk @ 40lb DB’s
TOTAL = 3 rnds plus 22
Well shattered! Only went at 80-85% so was consistent without ever blowing it out, but was still tired come the end. Seemed to be working out for a long time.