AM
Row 2K
amrap DU's in rest of 10 min
06:59.8
213 DU's
Slept great last night. Woke up early, had a big breakfast and went back to sleep for about 30 min. Had a good warmup. Rowed about 600m then some dynamic stetching. Then another 500m at planned pace. A few sets of 50 du's. Goal was sub 7 row and fast on du's. Did 50/50/60/53. Could have pushed a little harder throughout. Better than the last time I did it though. 7:24 ish row + 210 DU's
http://www.youtube.com/watch?v=oxfdVdY6Uk0&feature=youtu.be
Noon
A. SNATCH - 3,2,2,1; rest 5 min
215, 225, 235X, 235X
Not sure what's up here. My right hip kept hurting and falling into a squat today felt impossible. Just a bad day snatching. Really bad.
http://www.youtube.com/watch?v=BxDGHXSbWO8&feature=youtu.be
rest as needed
for time:
PS - 185# x 10
rope ascent 15' x 2
PS x8
rope x 3
PS x 6
rope x 4
PS x 4
rope x 6
PS x 2
rope x 8
18:15
Was supposed to be 1,2,3,4,5 with a 20' rope. Didn't have access to one today so I used the 15' in my garage and added several to it. Just didn't have a lot of attack on this one. Rope climbs still felt better than normal but this took me forever.
http://www.youtube.com/watch?v=Rv02Zht40Cc&feature=youtu.be
PM
MAx Broad Jump in 3 min
98, 99.5, 103
rest 1 min
Broad Jump burpees - 100 m for time
1:23
Did 4 x 25m turnaround in my backyard. This stung but recovered quickly.
http://www.youtube.com/watch?v=rs2mIRksd_A&feature=youtu.be
rest 1 min
MAx broad Jump in 3 min
(add 2 total jumps as score)
101, 100.5
103 + 101 = 204 total score for broad jump
http://www.youtube.com/watch?v=bKFtqg80gBc&feature=youtu.be
rest 5 min
5,4,3,2,1
R KB Snatch 2pd
L KB Snatch 2pd
pHSPU - 10"
2:32
All UB, felt good. 10" depth on parallettes.
This one was fun. Fun session. Enjoyed doing different things.
http://www.youtube.com/watch?v=HpZ-7b0s08E&feature=youtu.be
Quick PWO snack. Nutriforce + Udi's hotdog bun with a beef brat.
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