A. Strict Press - 2 reps @ 80-85% every 2 minutes x 10 minutes
B. Bench Press 1 x 8 reps @ 5# heavier than last week
C1. Burpees x 15 reps (6") AFAP rest 30 seconds
C2. Chest 2 Bar Pull-Ups x 10 reps AFAP rest 2 minutes x 4 sets
D. Band Pull Apart x 100 reps
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3 sets:
30 UB Wall Ball Shots 20/14
60 UB Double Unders
5 Muscle Ups
rest 1:1
A. 110
ReplyDeleteB. 140
C. 1:22, 1:20, 1:18, 1:10
Became more efficient with the movements each round
D. Red band - Done
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E. Was only able to do 1 set due to time
9:08 - Did the WBS + DU unbroken and just died on the muscle ups. Frustrated
A. 85
ReplyDeleteB. 95
C1&2. Done
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5:15
5:25
Not sure last time clock got turned off
D. Red band
DeleteA) 165
ReplyDeleteB) 210
C) Done
D) Done
E) 2:25, 2:30, 2:24
A) *155
DeleteGood day of training for me today.
ReplyDeleteA) 130
B) 170
C) Done .. All C2B butterfly and unbroken except 1 set I did 2 kipping.
D) Everything unbroken except last round did 4 MU and failed the 5th so waited 15s and did the last one.
Shoulder felt food. Groin felt good.
A) 85
ReplyDeleteB) 100
C's) done
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Done (WBs UB, broke up dus and ring dips)
100 band aparts,
ReplyDelete20 ring kips
60 sec HS hold
A. 155
B. Skipped
C1. :29,:29,:,29,:29
C2. Did all strict in 2 sets of 5. Roughly 30 seconds.
D. Done again.
Metcon.
1st round did ME wallballs. Got 63. ,UB, 3,2(first time doing them since murph and shoulder)
Second round all UB.
Third all UB
Finisher.
5 rounds
3 strict HSPU, 5 kipping HSPU, 20 second hold
Wow this was spicy.