17 March Training

Part 1 (815a)

5m AMRAP:

5 DL (315)

5 HSPU

*6 Rounds

*DL crushed my lower back. It tightened up after the second round. HSPU felt pretty good. 

Part 2 (12p)
10 minute amrap:
10 pull ups COVP
10 KBS 2 pood
10 GHD sit ups
10 seconds L-Sit on rings

*5 Rounds + 10 GHDs

Part 3 (6p)
With 3 minute countdown clock:
Airdyne 60 cals
With remaining time AMRAP Push press 95#
(Score is two separate scores, airdyne and reps)
*AD= 1:41 Reps= 30

*Legs were pretty crushed after finishing the AD. Couldn't dip and generate any power with my push presses. 

Part 1 Video
http://vimeo.com/38689939 


Parts 2 and 3 Videos
http://vimeo.com/38727848