AM
5 rounds @ moderate effort:
500m Row
100ft bear crawl
5 db man makers @ 20/hand
Completed 20:15 body was super sore, especially my low back, so this was good to get moving
7
PM
5 sets - fast transitions:
1 power snatch @ 135lb
1 ring muscle-up
1 power snatch @ 135lb
1 ring muscle-up
1 min b/t
completed, failed the 2nd power snatch twice by rushing too much so i ended up just doing 7 total rounds, only 5 that were complete
:23 ish sec per rd
+
rest as needed
+
5 sets - fast transitions:
1 power clean @ 165lb
1 bar muscle-up
1 power clean @ 165lb
1 bar muscle-up
1 min b/t
completed with ring muscle ups, did not read carefully
19ish sec per round
+
rest as needed
+
3 rounds @ moderate effort:
30 step down box jumps - 20"
20 back extensions
10 push-ups
completed, i forget my time i have it written down, update later
7-- weights felt heavy, took a while to get going especially on the MUs.. my chest was pretty sore from all the burpees
Tuesday
AM - sub 7 min tester
For time:
30 wall balls - 14# to 9 ft
21 burpees to 6" OH
30 wall balls - 14# to 9 ft
15 burpees to 6" OH
30 wall balls - 14# to 9 ft
9 burpees to 6" OH
*Sub 7 min
6:12
first 2 wall ball sets unbroken, broke the last set, burpees were tough and felt slow
7
PM - 20 min low % MAP
20 min @ moderate effort:
600m Row
15 gh sit-ups
15 fast box jumps - 20"
4 rd + 375m
practice bounding but it just felt like i didn't know what i was doing really.
8
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