Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
5 HSPU
10 Box Jumps 24/20
20 Double Unders

6 rounds 7 reps. all good. Dus were broke a bit and the box jumps were to 30 inch. HSPUs on 25lbs plates and an abmatt.

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

I have backed off a bit to drill form and my legs are tired at the moment.

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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

easy, felt good.

Re: Nik
 

WOD
Metcon (Time)
500 m Row
500 Singe Unders
800 m Run


time 9:29

felt pretty good through out. Few misses on the singles at first, broke at 300, then finished.

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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not to bad. I am real tired today, bad night last night. The last rep I went forward and had to sit in the hole till I settled, and then squat out.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 Ring Dips
50 DU's
20 Sit-Ups

time 9:32

DUs broken but dips unbroken.

Re: Nik
 

10:00 break

dead lift

bar x5
135lbs x3
185lbs x3
235lbs x3
285lbs x0

couldn't move it. I don't know, maybe my back, maybe I'm tired. I don't know.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
5 SDHP 95/65
10 HR Push-Up

10 set 2 reps. Not to bad.