Double day - AM gymnastics/PM Map

OPT SHE July 26

part 1:

10 min run based aerobic warm up

+

5 sets:

1 min FLR on rings - perfect low back position

20 mountain climbers on floor

20 pistols - slow and perfect

AMRAP strict chin ups - pause 1 sec at bottom LOCKED

rest 1 min

+

10 min run based cool down

 

rest 4+ hours

 

part 2:

10 min @ 90% aer:

10 wall balls

5 burpees

15 double unders

5 toes to bar

(rest 5 min)

10 min @ 90% aer:

25 m bear crawl

10 burpee jumping chin ups - bar just out of reach

15 double unders

(rest 5 min)

10 min @ 90% aer:

10 ball slams

25  farmer's carry moderate

10 lunges

 

Results:

Part 1
Didn't time rounds just kept moving
FLRs all UB
Pistols challenging but complete
Strict chins 10 reps each set

 

Pistols - notice I have to hold left because it can't internally rotate like right one can when I squat down

Part 2-rnds
7 + 10 Wall balls
5+ 25 m bear crawl (bear crawls really slow me down)
9 - used 30# slammer and 50# DBs