Re: Nik
 

WOD
Metcon (Time)
100 DU Buy-In THEN:
4RFT
10 C2B Pull-Ups
10 Alt DB Snatch 55/35


time 9:12

DUs broken at first, C2B broken as well. Not bad, but not as good as it could have been.

Re: Nik
 

rest day today, I have been stretching and rolling. I did a little work on hand walking. But not much.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

dead lift, dead stop reset each rep.

135lbs x3
185lbs x3
235lbs x3
285lbs x3
305lbs x3

not bad.

Re: Nik
 

WOD
Metcon (Time)
6 RFT
7 Front Squat 155/95
200 m Run

11:09

I ran slow. Kicking myself now.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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 - Rounds and Reps)
AMRAP 12
3 Squat Clean 135/95
3 T2B
6 Squat Clean
6 T2B
9 Squat Clean
9 T2B etc....for 12 min


rounds

set of 15 done 8 reps into the 18's

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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 x1

legs tired from yesterday.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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