18 Jan

Training (1p)

Warm-Up
A. Max T2B: 25
B. Mobility
C. 5m Z1
-10 Lunges
-5 T2B
-30 Double Unders
-5 Heavy KBS

5 min amrap 85%
3 hspu
10 kbs 1.5 pood
10 ghd sit ups
*3+5KBS/3+2 KBS

Rest 3 min

5 min row @1:44
*1:43.1/1:43.8

Rest 3 min

5 min amrap @85%
3 muscle ups
200 meter run
*3+50m Run/3+3 Muscle-Ups

Rest 3m
x2

Rest 3 min
Row 5min @1:44
*1:43.8
(7 total sets, 2 times through the above plus 1 extra row @1:44)

POST WOD GRIP WORK:

For Time:
2 Rope Climbs
4 Laps Endless Rope
Big Lap (1.5)
15 Fat Bar Pullups (*Add 5 Pullups everytime you put KBs down on Big Lap)
*6:40 (14 second PR)


The 85% AMRAPS weren't too bad as I think I am getting better at pacing them. Everything I did was U/B just walked from station to station and tried to keep HR under control. The rowing was tough as shit. Mentally, it is hard for me to keep that pace for 5 minutes. I definately feel as though I am getting better at this as we have been doing this for the past 6-7 weeks. Can feel the difference on the AD and the rower from these sessions.