PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
Then…
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Box Jumps (24″/20″ – jump up, step down)
8 Wall Walks
4 Ring Muscle-Ups
3 rounds 10:00 ×3
A. 25:49 Rx. 6:33, 6:26, 6:31, 6:19
Subbed 4 MU for 4 weighted pull ups @ 35#
All else Rx
7:30
7:44
7:47
7:28
Really looking forward to doing this one but not at this time. My shoulders and elbows need a bit of TLC after the open before I start hammering them again.
Did Wednesday’s at work.
Row 1000M
100′ Double OH DB WL
7:24 – used 25 lb DB’s because I felt like I was going to drop the 35’s on my head.
B. 100 Burpees FT: 7:46
6:49 / 6:44/ 7:30 / 6:54
UBK MU- can’t say the same for wall walks haha
substituted 800m run by 1000m row and RMU by bar MU
8:10/8:10/9:10/9:39
ugh
4rounds….(💀) too much wall walks.
But satisfied that I did 4 unbroken rmu after 8 wall walks.
1r 8:16
2r 8:02
3r 8:02
4r 8:01
Only time for 3 rounds –Thank goodness!!
E10M
800m TM Run – 7mph
16 Box Jumps – UB
8 Wall Walks – UB but slow
8 Strict Pull Ups – singles
8:10 / 7:44 / 7:33