Horrible intervals

Tuesday was three rounds of 5 chin-ups, 5 KB press each side, and 90 seconds of plank for quality. I did the chin-ups Rx and did 16kg for the KB press. The WoD was 11-minute AMRAP:

-50 DU
-20 Single arm KB swings
-10 Single arm OH KB lunges

I did 4+19 with 25 double unders and 12kg for the KB stuff.

Yesterday was…let’s just say I’ve never had a WoD shit the bed quite as quickly as that one did. 5 rounds, each 4 minutes, over 20 minutes:

-400m run/row
-8 over-the-bar burpees
-7 squat cleans (155#/105#)
Rest with remaining time

It was bad. Granted, I had only gotten 5 hours of sleep the night before, so I sort of failed before I even had walked in the door. I got 3:09, 3:41, 3:52, 3:57, and 4:00, starting at 75#, and then frantically stripping to 65#, and finally to 55# and still barely making it, also power cleaning and then front squatting. It was completely wretched, but I don’t even feel bad. My goal was to start and end the WoD, i.e., not quit, which I did.


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