Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
30 Push Jerks 115/80
30 Box Jumps 24/20
30 SDHP 53/35
30 T2B


1 round 100 reps

grind this was. Two misses on sumos because i didn't touch the ground.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1

first think I have done from wednessday. I have been really tired lately. That and I have a pain behind my right shoulder blade. Trying to get back.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

3 strict pullups every 30 seconds for 10 sets.

Re: Nik
 

WOD
A: Metcon (Time)
50 Clean and Jerks 135/95
12 Min Cap

time 9:53

pretty much singles.



*5 Min Break Before Part B
B: Metcon (AMRAP - Rounds)
EMOM 10
5 T2B

done and easy.

Re: Nik
 

Metcon (Time)
30-24-18-12
Goblet Squats 70/53
200 m Run


time 9:20

Re: Nik
 

WOD
Metcon (Time)
Chipper
75 Wall Ball Shots 20/14
60 SDHP 53/35
45 DB Snatches 55/45
30 C2B Pull-Ups

time 17:32

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side