Monday, October 21, 2013


A. 3 sets - 100m OH BB carry; rest 2 min (mod load, no drops)
85#. This hurt my wrists a bit...felt ok the first set, had too wide of a grip the second one, last one felt the best
B. 3 sets - KB windmill x 8-10/arm; rest 90 sec (rest 15 sec b/t arms)
10x12 kg each round. Have never done these before...felt good. Probably could have used a heavier weight
C1. 4 sets - Front rack walking lunges x 20m; rest 15 sec
85, 90, 95, 100. First two rounds were good. Third round was tough. Last round was brutal
C2. Max effort strict pull up in 60 sec; rest 15 sec
12/9/9/8. Disappointed in these. Could have done better.
C3. Squat clean thruster x 6; rest 15 sec (tough, TnG preferred)
95#; two rounds were not TnG. Apparently was supposed to use to same weights as the lunge for the squat clean thrusters....whoops. Regardless, the 95# got heavy, fast. The third round was the best for me. Probably had to do with the fact that Steve was there yelling at me to drop and push.
C4. FLR on rings x 45 sec; rest 4 min
done and done
AMRAP in 12 min:
20 cal AD
3 wall walks
3 TGU/arm (12 kg)
20m Handstand walk
2 rounds. My handstand game was off today. I was having trouble getting the momentum to go forward.

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