Day 11: Tuesday, February 18th, 2014.

STRENGTH:
we will spend 10 minutes working on Thrusters
we will then spend 10 minutes working on Snatches

Met-Con WOD:

This will be done in group style. Two groups of 3 people at each station.

AMRAP of the following for 6 minutes: (in stairwell)

• 10 Wall Balls
• 20 Sit Ups
• 2 flights of the stairs (run to second floor twice)

3 minute break

AMRAP of the following for 6 minutes: (by the rowers)

• 10 Slam Balls
• 100m on rower
• 10 Dips

3 minute break

AMRAP of the following for 6 minutes: (by the pull up rig towards media projector end)

• 8 Thrusters 55/35
• 8 Knees to Elbows or Knees Up
• 16 Bench Hops

3 minute break

AMRAP of the following for 6 minutes: (in hallway)

• 25 single skips
• 10 KB Sumo Deadlift High Pulls
• 15 Hollow Rocks

Today's workout was insanely tiring! After a 4-day weekend my body didn't want to workout...

I started working on Thrusters in sets of 5 reps using 45lb, 65lb, 75lb and 95lb in the end. I worked on Snatches in sets of 5 reps too, using very light weight: 45lb, 65lb and 75lb in the end.

Then I started doing the sets of AMRAP of 6 min in the following order:

1. Slam balls, 100m row and dips (dips were impossible!) --> 3 rounds
2. Wall Balls (20lb balls), Flights on the Stairs and Sit ups (Wall balls killed me) --> 3 rounds
3. Skips, KB sumo deaflift and Hollow Rock (that one was the easiest one) --> 5 rounds

We ran out of time in class so no one could finish the whole workout. I guess I would have died if I had to do the last set of AMRAP with Thrusters.