Jingle My Jangle

I went out and walked 18 holes of golf this afternoon and am feeling good after not doing a WOD yesterday. Went in for the 7pm class.

Warm-up

5 rounds

• 10 PVC Pass-thrus
• 30s Bottom Squat Hold

I mixed in some PVC Around-the-Worlds for some of the pass-thrus to help get my shoulders warmed up.

Strength

5×3 Shoulder Press

I was really disappointed in my performance with the 5×5 last week, so I was in it to win it tonight. I did a set of 10 at 45# and a set of 5 at 95# to get warmed up. For my working sets I used 105#, 115#, 125#, 135#, and 145# with no missed reps. BOOM! My previous PR was 140# and I got 3 reps at 145# today, so I have no idea why last week sucked.

WOD

5 rounds

• 3:00 AMRAP
  • 3 Burpees
  • 6 MB Cleans (20#)
  • 9 Wall Balls (20#, 10′)
• 1m Rest

Start each round where you ended the last round, which will most likely be in the middle of the cycle. This makes counting easier, as long as you can remember where you leave off. I did exactly 17 rounds with 1 second to spare. One minute is not a lot of rest time between these rounds and all that squatting really adds up.

Finisher

Death by Jingle Jangles (by 3s)

What’s a Jingle Jangle you ask? They are basically short sprints from side to side in the gym, which is about 16 feet wide. So for this “Death by” style, in the first minute you have to get side to side 3 times, then 6 times the next minute, and increase by 3 each minute. For the first 5 minutes it’s all walking to save energy, but then I had to start picking up the pace. I got through the round of 30, which is the 10th minute, and then got 21 of the 33 in the 11th minute, which in a new gym record.