SHE - 9/22
A1. clean grip DL @ 22X1; 2-3 x 3; rest 2 min
A2. weighted dips @ 20X1; 2-3 x 3; rest 2 min
B1. front squat @ 30X1; 3-4 x 3; rest 2 min
B2. weighted chin ups @ 21X0; 2-3 x 3; rest 2 min
C. 100 walking lunges for time
+ (rested 5-10min)
8 min AMRAP
8 KBS 1.5pd
8 Burpees
16 DU
A1. 195, 205, 220 all x3
A2. 15, 22.5, 32.5 all x3
B1. 155x4, 165x4, 175x3
B2. 15, 20, 25 all x3 - had to kick a little on the 3rd rep @25# to get chin over bar, but this is def a PR
8 min AMRAP - 7rds + 8KBS + 5 burpees
http://youtu.be/9q6FgfcW1Ks
SHE - 9/23
5k Row for time:
21:24
Adjusted 18:58
- Kept a steady pace the whole time then pushed hard the last 500m, should have started pushing harder the last 1000m. First time doing this and I paced a little too much I think, I kept thinking if I pushed to much I was going to die at the end but I was rowing a 1:50 for most of the last 500m so I'm pretty sure I could of pushed harder overall during the 5k. Wasn't sure what time to shoot for but i was hoping for sub 21..next time!
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