AM:
Row 500m @1:38
rest walk 3 min
x 12
Done. Super strong on these this week. Averaged 1:38.5. Could have done 16.
PM:
A. Clean + FS cluster; 1.1.1 x 3; rest 15 sec, rest 3 min (clean + FS = 1 rep)
295, 305, 315. Good fight on 315. Tough
B. Emom 12 min -
min 1 - Hang snatch x 1 (tough)
min 2 - AD 20 cals
min 3 - DB thruster x 8 (50#)
Done. Easy. 205, 215, 220, 225 on hang snatch. Felt strong.
+
RC/Run wod
4:22, First 5 rounds fast. Not a sprint but ran 200' each time. I'm going to practice keep the rope on one side of my body and jumping down. I don't want to waste any eccentric. There is def going to be a quick strategy to this for me. I'll work on jumping high and swinging legs up to get a big kip then two small pulls.
rest 15 min, Oops, only rested 5 min.
8 min @90%:
Row 250m
10 CTB chin up
5 rounds + 250m row
rest 10 min, Oops, only rested 5 min. again here.
for time @100%:
50 PS (115#)
3:30, 10/10/5/3/3/2/2/some singles then ended with a double. Ouch this hurt. Good push though. Great session tonight.
