(A) - Skills
Rope progression & Rings
(B) - 10min AMRAP (Skill Focus)
5 C2B Pullups
10 G2O DB or KB (Heavy)
5 Wall Ball (Unbroken)
20 Double Unders
NOTE: Reps on G2O can be partitioned anyhow (10 Total) & WB can be any height, any weight just get FULL RANGE & UNBROKEN.
Let's leave the box today, not only "Fitter" but "Better"
A) Worked in with Lappo
ReplyDeleteBench press worked up to
5@ 70% 60kg, 5@ 75% 66kg, max @ 80% 7 x 73kg
Skill: Rock @ Roll, snatch skills, hang/full snatch complex 5 x 35kg.
B) WOD 3rounds + 15 reps
kipping p/u attempts C2B
G2O 45 lb DB 5 ea. hand
7kg WB 10'
30 sec D/U attempts
Skills-
ReplyDeleteWasn't dressed for rope climbs, did some dead hangs.
Practiced ring movements - curling up to upside down and coming back? My cooooorrrrre is sore....
WOD
3+3
C2B orange band
6kg WB (first time using this weight after my injury in Feb)
First time using 35lb DB. I amazed myself!!! ALL snatches!
And strung together some 10-15 DUs
So feeling pretty happy with tonight's work.