part 1:
For Time:
50 Split Jerks @ 165# - from rack
(when you rack bar on rack or drop bar, you have to perform 20 sit-ups)
Rest 8+ hours
part 2:
5 Rounds For Time:
25 Unbroken Pull-ups
40 Unbroken Double Unders
splt jerk: must bring feet together after split catch before lowering weight
pull-up: chin must break vertical plane
post wod fuel:
part 1 - 40g prot/60g carb
part 2 - 35g prot/50g carb
eat a balanced PFC meal 45-60 min after both post wod fuels
part 1:
Time - 12:28
(12, 6, 6, 6, 7, 7, 6; 120 total sit-ups)
part 2:
Time - 19:06
(1:04, 3:28, 4:27, 5:45, 4:20; 4 missed double under attempts @ 25, 13, 4 & 29)
This whole weekend is about one thing, making myself very very uncomfortable. The split jerk workout was brutal for two reasons. 1 - I am not very efficient with split jerks yet. 2 - the weight was almost bodyweight (I weighed in at 172.5 this morning). The bar would hurt big time when it came crashing down on me between reps.
The pull-up/double under wod was scary and unnerving as shit. Usually, I stay very calm and focused during workouts, but this one managed to really get under my skin (that is not a pun...I did not tear). On the third round, I fatigued hard on the pull-ups at around 18 and was not sure I could make it. I finished that set on my finger tips barely making it up for the final pull-up. At that point, my arms, wrists, and hands were swelling up and I thought I was going to have to scale this one down which made me very upset and miss some crucial double unders. Somehow, I got my head together and managed to get through all 5 rounds unbroken, but it was scary going to the bar because I was never really sure if I was recovered enough to make the next set. 40 unbroken double unders were no walk in the park either and the 4 missed attempts really fucked with me.
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