After this workout it took hours for me to be able to lift my arms to my head! Seriously though… hard to wash my hair, hard to eat my oatmeal. This was no joke for the shoulders!

We did a long shoulder warmup before a 7 minute Snatch EMOM at 80%. We did 2 snatches per minute. I need to work on catching it lower still but I did 85# for the 14 reps. I only dropped it once mid rep and then the next attempt almost threw the whole thing behind me! 

After that we did 3 rounds for time of:

10 Overhead Squats

15 Pullups

35 Situps

I did the Scaled weight of 75 for the overhead squats. I struggled with consistently getting down to parallel and only broke up the reps on the last set. I did the pullups! I wasn’t sure if I’d be able to get all 45 reps or not. By breaking it up into mostly sets of 3 I was able to bang through them. I had an occasional set of 2, but tried to get at least 3. On the first set of each round my kipping wasn’t too bad! The situps were just there. I broke the first round up into 3 sets of 10 with a set of 5 and the last 2 rounds were sets of 7. I was able to keep pushing and was by far the last person done in our group. I was proud though that I managed to get the Pullups done! My total time was 12:21. 

Hopefully my arms work better tomorrow! 

After a tricep warmup we jumped into a 20 minute EMOM. This one proved to be a little trickier than it first looks:

Minute 1: 60 double unders/120 single unders

Minute 2: 12 pullups

Minute 3: Double Kettlebell hold (in the front rack)

Minute 4: Rest

The rest felt really good! And the jump rope really got the heart moving. We were told that we should aim to have 10-15 seconds at the end of each minute to recover – so scale the reps accordingly. I was able to complete 6 kipping pullups in that time frame, I could maybe have gotten 2 or 3 more, but definitely not the full 12 in a minute. My kips could still use a LOT of work! I was able to get one 70# kettlebell into the front rack, but not a second one.  So I moved down to the 53# kettlebell. For 2 rounds… it got really heavy to hold it for the full minute.  I finished the last 3 rounds with a 40# dumbbell and that was plenty challenging!

And that was the day!

I don’t usually write about the warm-up, but today’s included sprints and pullups.  As a group of 3 we accumulated 32 sprints down and back in the gym.  I did 12 sprints and then we had to accumulate 10 strict pullups.  I got 6 done and then needed a small band for the last 4.

Then we moved into a 10×5 squat workout.  We had a minute rest in between each set so they moved pretty quickly. The standard was 60% of 1RM so I did 10×5 at 120.  The first few sets felt light, but by the end they were feeling pretty hard.

Then to continue killing the legs we had a MetCon that was 4RFT of 20 DB Lunges and 10 burpees.  I never realized how much leg was in the burpee! I did a few warm-up lunges at the Rx weight of 30 lbs but knew that wasn’t going to work.  So I did the scaled 20 lbs dumbbells and that seemed more reasonable.  I completed the work in 8:56.

My legs are already feeling quite sore!