august 30, 2015

Swim lesson - Swam ~1000 yards over an hour

3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk

A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses

B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1

+

15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run

august 10, 2015

3 sets- not for time:
65 double unders not unbroken
1-3 strict toe-to-bar- legs straight nope, not even close
10 back + hip ext. on floor done
2-3/leg negative pistol (10 sec descent) ~5 sec descent, problems getting out of the bottom
20' inch worm done

A. Push Press; 30 sec max effort @ 95#; rest 90 sec x4-5 sets 9/9/9/9/9
B. 4 sets
50m bb oh walk- 105#
10 hr push ups
10 pull ups- go for UB combinations of 3s and 4s
20:40
+
Row 5k @ 2:18 pace rowed 2k.