021814

Two pretty tough workouts today..

AM. (7am)
10min Amrap Open Pace
60 Bar Facing Burpees
30 OHS 75
10 Muscle ups
3 MU. Went too slow on the burpees. OHS were slow, but that's just  because they are not a strength. Did one set of 10, the rest sets of 5s. Failed my first two attempts at MU, got the last 3.

PM. (130 pm)
8 min amrap @80%
AD 5 Cal
10 ghd sit ups
10 back extensions
20 double unders
3 rds + 5 cal + 10GHD. AD is always a struggle. Breezed through GHDs and back extensions..DU were smooth and UB (As they should be)
Rest 3 min
8 min amrap @90%
row 300m
7 chin ups
10 wall balls
3rds+160m. Worked on my butterflying...getting there.
Rest 3 min
8 min amrap @100%
Ski erg 250 meters
5 toes to bar
7 ring dips
2rds+250m+4t2b. And then my shoulders exploded and my triceps died. Ski erg=DEATH. TTB were ok, not very smooth. Had the double kip going on every few. Ring dips had do be done in doubles or singles. Killer gym boner after this. My arms looked JACKED