Warm up: 5 x 45; 5 x 65; 5 x 75
75% x 5 = 5 x 90
85% x 3 = 3 x 100
95% x 1+ = 4 x 110
Assistance 1: Overhead squats
2 x 10 x 35
3 x 10 x 45
Assistance 2: Weighted lunges
5 x 10 x 15 lb
Assistance 3: Sit ups
5 x 10
I need to work on staying upright when squatting because Coach Matt observed that I lean forward when I squat, even without weights.
PWOD
Today's workout was funnn. I normally avoid partner and team WODs because I don't want to be that person who slows down the others. Anyway, I still went and I got partnered with Kat.
We had to do the following for time (15 minute time cap):
- 100 burpees
- 75 kettlebell swings (24/16 kg)
- 50 box jumps (24/18")
Kat and I agreed that for the burpees we'd do 10 at a time. Then for the KBS she did something like 45 while I did 30, and for the box jumps we both did 25.
Our time: 10:10 (Rx)
Apparently, a little pressure will do you good sometimes.
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