A1. Rope Climbs – 3 x 3 w/30 Sec Rest
A2. Deficit HSPU – 3 x 8-10 w/30 Sec Rest
A3. Atlas Stone Carry – 20M w/30 Sec Rest
B. 3 Rounds UNBROKEN
50 x Russian Swings @ 2 pood / 1.5 pood
50 x Double-unders (Scale – 2 sets of UB 50 Singles per round)
C1. Lying Leg Raises – 3 x 20
C2. Back Extensions – 3 x 10
-Post results under comments
5:30am
3X(200m + 400m + 600m) with 20lbs weight vest, rest was the amount of time the run took (ex. if 200m took a minute, rest a minute and run the 400m etc…)
10;00am
HSPUs were better
finished the unbroken. Did need to go to 1.5 pood kettlebell after round 1 and change into more double under friendly shoes.
16:??….forearm killer!
Grace: 3:15 Rx.
Rope climbs 3×3
Atlas stone carries….did the 42#x2 and 1x the next size up
HSPU…tried kipping ones, not so good, so went to the red band.
WOD: used the 44# KB / 200 m row 9:45
Leg lifts 20x 3/ back extension 10×3
Great workout!!!
Oly Lifting Stuff
11:24….1 pood for 2 sets then 1.5 on KB. Jumprope killed me, had to start over way more than I would have liked to.
Kettlebell class!!
Then 400m open water swim
CFP Barbell Club!! Still working on improving my lifts. Was pretty pleased with 8 singles @80#.
WOD : 7:40, 1.25 pood KB and singles.