Modified Amy

Warm up:
5 min jump rope (work on DUs)

Workout:
For time, 14-10-6 of:

1.5 pood kb swings
30# db thrusters
box jumps
assisted pullups

Time: 16:32 (with an interruption by a trainer to correct my pullups); Last time: Didn't time.

Pushups and Sprints

Warmup:
Jog to East River Park (.8 mi)

Workout:
AMRAP in 15min:

Max pushups: 20/5/9/14/11/10/7 = 76 (knees halfway through 4th set and beyond)
1/2 Gasser

Cooldown:
Walk home. Catch breath.

Elliptical + situps

30 min elliptical - interval
     Intervals @ ~195spm
     Had to stop in 4 or 5 of 7 intervals

2x25 sit-ups (started to seize up)

Shoulder to overhead + burpees

Warmup:
5 min elliptical

Workout:
Modified 5/20 WOD: 20 shoulder-overhead @ 185# bb, 40 burpees, for time.

11 jerks @115#
16 burpees
9 jerks @85#
10 burpees

(iPod screwed up, so no time)

Stretch + turnings kick + back kick on the heavybag.

Cool down:
Walk a mile home.

Old-School Cardio (Rest Day)

30 min elliptical

Attempts at decline sit-ups, but again, too sore.

Amy Attempt (Untimed)

Warm up:
6 min elliptical

4 push-ups (abs still hurt too much)
15 sit-ups

Workout:
14-10-6 of:

1.5 pood kb swings
30# db thrusters
box jumps
jump pullups/lat pulldowns

Didn't time.

Cool-down:
Walk a mile home.