1/21

21-Jan
AM
A. Wide grip strict pull ups; amrap unbroken x10; rest 90 seconds
10,8,7,7,7,6,6,6,6,6
Felt pretty strong on these. Tried to make each rep perfect with no little kicks at the end.

B. Half kneeling rotation and press (KB); 6-8x5; rest 90 seconds bw sides
Used a 26# kettle bell, I had to really focus on keeping my core tight on these. 

C. Ring rows @31x1; amrap unbroken x5; rest 3 min

8,8,7,6,6 - these were tough at the tempo

D. No push up burpee box jumps 24"; 15 AFAP x4; rest 4 min
I'm slowly getting my hops back!
1:21, 1:06, 1:01, :53

Last set - http://youtu.be/I7CKaGj6V84?list=UUVOO3Wwkh2fWg8u_hUf2v8Q

+
airydne 20 min easy

PM
A. HS wall facing hold; 30 seconds unbroken x5; rest 1 min
Done, not bad, these just make my head ich for some reason when I stand back up from the hs hold

B. Protraction circuit 3 times through
done, getting real good at holding the frog stand 

C. Tucked front lever hold; 20 seconds x5; rest 2 min (extend your
knees out as much as you can while still remaining level)
Got a little better at these and was able to extend my knees out just a little :)

http://youtu.be/MN_chS8jOks


+
For time:
Row 1500m
150 double unders
Row 1k
100 double unders
Row 500m
50 double unders

19:21
I had success with DU today! No bad misshaps. I did the 150 as 30/30/30/30/20/10 the 100's I did 30/20/25/8/7
 and the 50's unbroken! Most of my breaks were on purpose. I'm getting better at staying relaxed on these but still not as relaxed as I used to be.