Even though my legs are pretty darn sore from the 400 meter walking lunges and post-workout foothills run, I decided to go ahead and do the Games workout, 11.5. Greg and Bob were both going to do it and it just looked like fun!
So, 11.5 WOD is a 20 minute AMRAP of:
5 Power cleans (145/100) (I did 70#)
10 Toes to bar
15 Wall balls (20-10′/14-9′)
The last time I did power cleans, my max was 65#, so I wasn't expecting to be able to do the 100# power clean required to participate in the Games. I worked my way up to 70# and that was very heavy. And although that was a good weight for the workout, I should have gone maybe 5-10# heavier to make it a really heavy power clean.
I had trouble with toes to bar -- I just didn't have my kip down at all during the workout. But I got through them.
The wall balls I did 14# to 9' target. Though because there was no actual target for the 9', I just focused on getting it in between the 8' and 10' target, and if the throw was too low, it was a redo. I hate when there is not a firm target though. I loved not using a target ball under my butt because I could actually get into a deep squat, making the throw easier. And I've got a very deep squat so I do not need the target ball and don't plan on using one any more.
The result: 7R + 5PC, + 10 T2B, +8 WB. I'm okay with this number, but I should have added a bit more weight on my power clean, and I could have gone faster! I rested too much and I really did have enough in the tank at the end of the WOD.
I'm surprised that I didn't feel worse during this WOD considering the soreness in my butt and thighs from the lunge walking. After the WOD is a different story - walking up and down our stairs is difficult and my legs are stiffening up if I'm not continuously moving around. I suspect today will be a work while you stand kinda days.