day 12

Training:

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
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1A. 7/11, 6/12, 7/12, 5+f/12 = 72
1B. 1:23, 1:28, 1:38 = 4:39

Was feeling pumped this morning, happy with these numbers. Couldn't do the jumping lunges unbroken on the last round, legs were devastated, came close to falling over a few times. Did not realize that the rest time between part 1 and 2 was 20+ min, oops. Going to have to do part 2 later tonight.

Note: I have NOT been doing proper GHD raises...I thought they were just back ext. on a GHD machine. I tried a few proper GHD raises this morning, there are BRUTALLY difficult. I am excited to start doing these.
rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

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part 2 (buddy lee rope)
rounds: 82 (PR), 60,60, 50, 50, 46, 44, 50, 50, 54
Total: 538
Rhiannon: 440
5K row: 21 min

First 2 rounds unbroken, although cut them short too early. Don't think the extra rest was useful in the beginning, probably could have done an extra 40 reps. However, was just hanging on after round 5. Felt good, fun day.