Re: Nik
 

monday

WOD
Metcon (AMRAP - Reps)
6 Min Max Cal Row
6 Min Max Double Unders



348 REPS

Re: Nik
 

10:00 break

stretch and roll.

Re: Nik
 

yesterday

WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Bar Facing Burpee

time:9:44

Re: Nik
 

20 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 x5
135lbs x3
235lbs x5x5x5

fun work. I stayed light as my back is a little fatigued from yesterday.

Re: Nik
 

WOD
15 min
Scale to be around 12-17 min workout
Metcon (Time)
800m Run
50 OHS 45# ( yes for everyone)
30 T2B
50 OHS 45#
800m Run


time 17:45

I got confused and was not sure if I did 40 rep or 50 on the first set of OHS so I did 60 on the last set to be sure.

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


Today is my rest day, I am feeling pretty beat up, I need to do some rolling on some really sore spots, though, I may do some snatch work, even just light drills.

Re: Nik
 

yesterday

light skill hang full snatch

95lbs x3
125lbs x10 singles

working on speed under the bar and keeping it close

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
305lbs x2

legs feeling tired