5 Pull Ups
10 Push Ups
EMOM 30 mins
5 Pull Ups (M – Jumping)
10 Push Ups
AMRAP 20 mins
My # of rounds – 9 rounds + 5 pull ups + 10 push ups
Olympic Technique – 5 x 3 Overhead Squats, Barbell only (20#)
I started off with a Chelsea WOD. I started the timer, but after the first round I was beyond the first minute. I’m supposed to complete the round within the minute, then start another at the beginning of the next minute. Based on my timing, I was not going to be able to do that…..yet.
So, I switched to the Cindy WOD which is “As Many Rounds As Possible – AMRAP” in 20 minutes. I completed 9 full rounds with an additional 5 pull ups and 10 push ups. I was trying to get 10 rounds under 20 minutes. Almost.
I wanted also to work on an Olympic technique, so I chose to do overhead squats with the barbell only. Getting arms back behind the head is tough, especially while doing a squat and I wanted to practice for when I start loading weight onto the bar.
Post workout nutrition: 16oz Vanilla Muscle Milk
Any pains? Lower left lumbar pain a few times during the push ups closer to the end rounds. It felt like the muscles that were holding me up slipped a little and my back tweaked a little to let me know to tighten up. Left knee…no pain during the squats at all. However, all week I’ve been limping around due to left knee pain.