Day: September 16, 2013

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 20 Zombie Kicks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 245#
  • 3 @ 275#

Felt solid.

3 Sets

  • 12 Front Rack Lunges (135#)
  • 12 Good Mornings (Black band)
  • 60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

  • 10 Hang power cleans (135#)
  • 10 Burpees

Rest 3:00

5:00 AMRAP

  • 10 Push Presses (115#)
  • 10 T2B

Rest 3:00

5:00 AMRAP

  • 10 Thrusters (95#)
  • 10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.