12/25

26-Dec
A. Muscle ups; 10 AFAP x4; rest 4 min

1:38 - http://youtu.be/DBFug01-4Fo

2:30

2:30

3:00 - http://youtu.be/ywI2AWviyLQ

Felt pretty good till the end, got really tough, struggled on the dip. I did realize if I did the swing kip out of the dip it was way easier I just had to think about it. Did this on the last set. 

B. Supinated false grip above the ring isometrict holds; 20 seconds
x10; rest 2 min (even if you can't do it unbroken, just accumulate the
time)

Did all sets broke first half but accumulated :20 each set and second half I did assisted.

C. Seated medball russian twists; 20-24x4; rest 2 min

Did 24 reps each set with 20# ball

D. DB side bends; 15-20x4/side; rest 1 min bw sides

20 reps each set with 30# db

+
30 seconds max reps burpees
30 seconds rest
x5 sets

13-11-11-11-12

First set - http://youtu.be/gCE-xGvB0hM

Trained at faction and they had a Friday night lights event that was a 4 person team and a team was short 1 girl so since I was done training I decided to do it, thinking it may not be that hard. They were more intense than I realized lol. Workout was 

20 min Amrap

3 burpee over box

3 power clean 85#

6..

6..

9..

9..and so on

Each person completed 3/3 then you go into the 6/6 so it turned to fast sprint intervals. We ended on the 18's but I didn't get to do them because time ran out. The 15's burned I must say. I did each of my sets unbroken and did box step overs instead of jumping. I actually got pretty fast at them towards the end. It was fun but dang my hands and thumbs are sore from the tng power cleans lol and the 40 mu I did too :)

Fun day though!