7 minute AMRAP:

• Burpees

Hehehe so I went for it again. Taking it easy though since there is beginning to be pollen in the air. Here comes a time of the year when I can't train much.

Got 110 and am really satisfied with that considering I was aiming for a 100.

Morning: 50 min
A. 40 min rowing
NB only
7572 m, 2.38.4 / 500 m
128/140
B. 10 min mobility work

Evening: 90 min
1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 40 min
- Progressions
- Butterfly pull up attempts 20 x 1

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation:
10 radial / Ulnar push-ups

B. 2 rounds:
- 60s max rep 32 inch box assisted strict HSPU
> scaled to 24 inch box / results: 13 reps, 13 reps
- 2 minutes recovery pace row

12 Minute AMRAP

3 Ground to overhead heavy, 75#
9 HSPU on bench
15 Dips
21 OH Luge Steps w/ soccer ball
100M R0w

PreWOD:
- 3X30 (75#) Bench Press/Ring Push Up
135/12 - 155/7 - 165/4

RPU 18/23/26

5 Rounds For Time:
-35 Double Under

-200 Meter Run

Back squat 1 RM

There is no description for this WOD as it is stat.

1000m Row
3 Rounds of:
10 Power Cleans 135/95
10 Sand Bag Step-ups 40/30lb @ 20″
10 Box Jump 20″
800m Run

Pacing on the rower made a big diff. Set the damper to 6 1/2 and tried to stay right around 2min/500. The few seconds saved definitely helped in the end

3 Rounds

12 dead lifts #65
12 weighted pull ups green band

Continuous clock
1000m Row
Then
3 Rounds of:
10 Power Cleans 135#
10 Sand Bag Step-ups 40# @ 20″
10 Box Jump 20″
Then
800m Run

Post WOD:
Today had to do 26 HRPU for the challenge continuance.

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood <--Yellow

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd <--Red

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

Brutal...Love it!