Feb 15 WOD: Double metcon + Wendler

I like going to the 10 am class because the box is usually empty when I arrive and there's a bigger chance that I'll be able to do the Wendler. No rush. No worries.


Strength: Back squat

I'm saving the dead lift for Monday since we'd already done it yesterday.

3 x 70% = 3 x 85 (it was supposed to be only 80 but I realized later that I didn't use the correct plates because I wasn't paying attention when I was loading the bar - oops)
3 x 80% = 3 x 95
3+ x 90% = 5 x 105

Assistance 1: Good mornings

1 x 10 x 35
1 x 10 x 45
1 x 10 x 55
2 x 10 x 65

Assistance 2: Overhead squats

1 x 10 x 35
1 x 10 x 45
3 x 10 x 55


WOD

A. 5 minute AMRAP squat clean to overhead (thruster or jerk - Rx: 165/110)

B. 4 RFT:

- 15 medicine ball sit-ups
- 15 kettlebell swings
- 30 double unders

For Metcon 1, I used 65 lbs and was able to crank out 16 reps (split jerk). For Metcon 2, I used a 10 lb ball and a 12 kg kettlebell and did the sets unbroken (except for the DUs). I DNFed and was able to do only 2 rounds + 11 double unders. I don't feel that bad about it though. I just made up for the DNF by doing the assistance lifts.