Monday 9/23 WOD at PCF


  • Back Squats 10-10-10: 85-95-95. I went to my first gymnastics/tumbling class yesterday, so I am really sore in really weird muscles today. I had wanted to hit 65% of my 1RM, which would have been 100lbs, but I wanted to get at least two sets at 95, and then I ran out of time. Holy crap, 10 reps is a lot of reps. I want to start incorporating this endurance lifting more.

WOD for Reps: 72 (16cals+8reps x 3)

3 Rounds of:

  • 1 Minute Row for Calories: Rx.
  • 1 Minute Rest
  • 1 Minute Clean and Jerk: 65lbs, Level I.
  • 1 Minute Rest

My elbow is also really sore from the gymnastics, so I didn’t want to push the c&js too much. I think this was the perfect weight for me. I didn’t sleep very well last night, so today was a #justshowup day. I wanted to be consistent throughout my rounds. Usually on these 1 minute rows, my rounds go something like 18-16-15 or 18-15-16, and the reps on the other movements tank pretty significantly as well. I focused on powerful, explosive legs with recovery time coming back. For all 3 rounds I got 16 cals. I’m happy with that, especially since I had a weird hiccup at the beginning of the final round, which cost me about 5 seconds. And I also got 8 c&js per round. That was an accomplishment. That’s 65% of my 1RM (man, that calculation is easy when your 1RM is 100lbs haha), so that was fairly heavy for me. They all felt good though, and I didn’t really have any wonky reps. Overall, this was definitely a win, given the circumstances.

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