amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)
Results:
#1 - 6 rounds + 50m
#2 - 10 rounds + 28 reps *finally was able to string together some butterfly pullups! All DUs UB
#3 - 6 rounds +18 reps *all WBs UB to 10ft with 14#, ring dips limiter - found it easier to do strict instead of kipping the dip as it stressed the abs to much which I needed for the situps
Felt like I had more in the tank at the end of each amrap. Abdominals aren't too bad now but tomorrow I predict they will be very sore from todays wod and yesterdays ghds. Good training day, motivation seems to be coming up a bit.
Amrap #2
Slept about 7 hours, again just didn't get in bed early enough. Wake at 5:30am had coffee with local honey and cream, 6:30-9:30am work MT (somewhere in here had a protein shake with banana and a larabar in prep for training at 9:30am, which turned into about 10:30am quickly - humid today, lots of sweat after these 3 amraps. Post wod protein shake with coconut water, lunch of leftover steak and greens, handful of almonds, few strawberries and cacao/date chunk. Lots of water. Had dinner with old OB friends visiting from Canada at Sunny Point and had a might good breakfast plate.
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