Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

not bad. No belt today.

Re: Nik
 

Metcon
Metcon (Time)
Scale to 11-20 min
2,000 m row
500 DU's

2000m row in 8:30

total time 19:30 with 350 DUs only.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

solid

Re: Nik
 

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10

5 Burpees
5 T2B
100 m run

9 rounds 6 reps.

This was a smoker.

Re: Nik
 

3:00 break

15 sets 2 reps
weighted chin ups with 53lbs KB


tougher then it should have been. I have to stay on these.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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
 

10:00 break

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1
255lbs x1

not bad, not great, the last rep didn't feel great, so I stopped there. It was ok, but not real solid. I think I am kind of tired.

Re: Nik
 

"Karen"

For time:
150 Wallball shots, 20 pound ball


time 11:52

last time 10:41


I just didn't have it. I won't make excuses.:mad:

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1/2

failed the last rep, my legs are fried, even with the rest day yesterday, my quads hurt just to air squat.