21 December

Training (245p)

Warm-Up

1-5-1 HSPU for Time

*6:36 Didn't feel that great today with these at all. 

20 Pistols

*Just tried to work the right leg which is the toughest when it comes to pistols for me. 

3 min amrap @85%:
10 burpees
30 double unders

*Round 1: 3 Rounds

*Round 2: 3 + 2 Burpees

*Round 3: 3 + 2 Burpees

Rest 2 min
3 min row @1:45 pace
Rest 2 min

*Round 1: 857m

*Round 2: 859m 

*Round 3: 860m
x3 sets
(3 sets of each alternating back and forth…6 total sets of 3 on 2 off)

*Since we have tomorrow off, I wanted to do some grip training so did this WOD after a 15m rest. 

For Time:

2 Rope Climbs (20")

4 Laps Endless Rope

550m Farmers Walk (1.5 Pood KB's+)

15 Fat Bar Pullups + 5 for each time put KB's down on Farmers Walk. 

(Put the Bells down 1x so ended up doing 20 Pullups. 

*9:36

*Grip was crushed coming back in from the FW, it took me a good 30 seconds before I even attempted to grab the bar. 

*Have been taking my supplements for the last 5 days and weighed myself last night. I was 232#. Not too worried about it as I don't feel like I am putting on unnecessary weight, but just wanted to give you a heads up so you were aware. 

Training Video

http://vimeo.com/34050892