Got tough and spread all over...
Warm-Up ~ Mobilize
8:30AM ~
Gymnastics Work
D/U + HSW
100 D/U + 50' HSW
80 D/U + 50' HSW
60 D/U + 50' HSW
40 D/U + 50' HSW
20 D/U + 50' HSW
* I subbed 32 (16 ea arm) Wall Facing Shoulder Taps (Walk Walk Up & Down to get to the S.Taps)
11:30AM ~
SHOOT YOUR SHOT
AMRAP in 18m:
45 Wall Ball (20/14)
30/24 Cal Row
15 Deadlift (275/185)
CAPACITY BUILDER
AMRAP in 1m x 5 (30s Rest b/t):
10 Heavy Medball Squat Cleans (30/20)
Max Heavy Wall Balls (30/20)
tb ~
*88-12 (1:10) / 32 UB ~ 2:45
*30-20-30 / 32 UB = 5:40 (2:55)
*15-15-15-15 / 32 UB = 7:55 (2:15)
40 / 32 UB = 9:40 (1:45)
20 / 32 UB = 11:10 (1:30)
* With Mask On...
SHOT = 2 Rnds + 45 WB
1st = 8-8-8-7-7-7 @ 2:30 / 30cal @ 4:30 (1:40.6 actual) / 6-3s-6 DL @ 6:36
2nd = 8-8-8-7-7-7 @ 9:33 / 30cal @ 11:43 (1:46.2 actual) / 3-3-3-3-1-1-1 @ 13:40
3rd = 6-7-9-6-7-5-5-5 @ 17:50
Builder = 33 Total Heavy Wall Balls
Rnd / Sqt Clean / WB
1 = 3-3-4 / 4-3
2 = 3-3-2-2 / 4-1
3 = 1-1-1-1-1-1-1-1-1-1 / 5
4 = 6-3-1 / 8
5 = 4-4-2 / 8
...GASSED!!!
GW = 5:55
ReplyDelete*D/U practice double leg tap jumps
25' handstand walk
SYS = 2rnds + 86reps
*RX except 225# DL
1st = 45-1:30-8/7 = 5:02
2nd = 25/20-1:35-8/7 = 11:25
3rd = 25/20-1:41-6/5 = time exp:
* believe I could have improved as the bar kept slipping in my hand due to not my normal DL bar, must be bent and I switched shoes after 2nd round, cost me a little time.
Builder=only 3 rnds @ 20#
10-15
10-15
10-19
*ready for rest day*
DL for me was 225 as well...
ReplyDelete