Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 HSPU
50m Walking Lunge

time

9:24

HSPUs unbroken

lunges slow, my quads are killing me today.

Re: Nik
 

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
__________________

rest day.

Re: Nik
 

10:00 break

stretched and walked a few laps.

Re: Nik
 

quick ''rest day'' workout

5,4,3,2,1 power clean with 200m run in between sets.

time 5:24

cleans unbroken, runs ok.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

[QUOTE=Nik Nichols;1253430]WOD
Metcon (Time)
3RFT
5 Power Clean 135/95
5 Hang Clean
5 Front Squats

4:49

first round unbroken
broke because I gave in to quad burn.[/QUOTE]

You gave in to quad burn :eek:... Does look Quad burny. Hope you enjoyed your trip to Ireland

Re: Nik
 

[QUOTE=Scott Jenkins;1253739]You gave in to quad burn :eek:... Does look Quad burny. Hope you enjoyed your trip to Ireland[/QUOTE]

hahahaha yep, it got me.

Re: Nik
 

10:00 break

dead lift

135lbs x3
235lbs x3
295lbs x3

back is a bit sore so I stopped there.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
EMOM 10
3 Burpee
3 Hang Clean 135/95
Max Effort T2B

Score will be total T2B

score 65reps.

paced it to 7 reps for the first 5 rounds and 6 reps the last 5 rounds.