Little Bit of Everything
Refining Skills
Warm-up
-Roll and Stretch Quads and Hamstrings for 10 minutes
Time Trial (10 minutes)
2000m Row @100%
Rest as needed
Strength (20 minutes)
Work up to a 10RM Back Squat
Gymnastic WOD
30 work:30 Rest for 10 minutes
Odd min- ME Handstand Push-ups
Even min- ME Ring Muscle ups
2k: 8.24/ 220 x 10 (lower back was toasted after row again :/) / 48?/26 (on board )
2k: 8:16.4
10rm back squat – 205×9.5
HSPUs: 79
MUs: 28
Row: 6:53.7
BS: 325×10
28 mups, 76 hspus
2k: 7:36.4 pr
10 BS: 235
Gymnastics was messy today: 7 mu (no box.. Win :/) like 40-something hspu, on board
2K: 7:06:9. waited 50m too long to get into the final sprint.
315×10
not enough time for full wod soooooo….
amrap couplet
muscle up/hspu
5/11
2k = 6:47.8 , 345×10, 25 mups, 53 hspu
Row 7:56
225×10
8 mups
42 hspu
6:28.9 on the row
315×10
60 hspu
25 Mups
Row: 7:15 paced wrong
Squats: 315×10
HSPU: 73
Mups: 35
2K 8:56 prrrrr!
BS 145. I can’t add
WOD 72/19
finally feeling back to it after vacation and some much needed flexibility work.
659.1 on the row – PR
up to 295 on the back squat. started to light with a set at 275. should’ve went for 305 or 315 but not enough time or gas after the previous sets and row
76 on the HSPU and 29 on the muups for the WOD
2k row. 7:11 (pr)
10 rm @ 235
Wod. Had like 12 total handstand push-ups(kept pushing myself off the wall) and 22 total bar muscle ups (one blue and one red band)
2k: 7:08.8
Stretching and recovery
This looks like about the least fun day possible.
ME?
I believe that is Max Effort.
Max Effort it is