Map 1 Monostructural AD

May 1

30 secs 85% AD (try to keep watts a bit higher wattage than 2 weeks ago April 17)
30 secs 50% AD
x 20 sets


20 mins of gymnastics skill of choice and mobility work

AnLE sets

April 30

In 10 mins build to a tough Turkish get up
+
AnLE1/2 -
4 sets @ 85% of:
2 min AMRAP
3 Thrusters (75#)
3 CTBs
rest 14 mins between sets

(Rest 15 mins between blocks)

4 sets @ 85% of:
800m run
rest 14 mins between sets

Results:

I ended up resting April 30 because I had a long work day and I was just tired. I did do the Turkish Get up on April 30 and got to 45# on both sides. So I completed the first part on May 1 and did not have time to do the runs.

I did not get a count of rounds on my first set.
Set 2  was 5 rounds
Set 3 was 5 rounds
Set 4 was 5 rounds + 3 Thrusters
The 75# thrusters weren't so bad.

Video clip from set 4

CP + Snatch/MU EMOM

April 29

AM -
A. BB NG high pull @ 3011 5 reps x 5, rest 3 mins
B. RDLs  @ 3011 6-8 reps x 3, rest 3 mins
C. Bench Press @ 30X1 2-3 reps x 4, rest 3 mins
D. Accumulate 5 min FLR on rings - perform light KB windmills 5 per side at each break
+

PM -
20 min EMOM :

Odd -  2 Squat Snatch (70-90#)
Even - 2 Muscle ups (1 burpee Muscle up)

Results:

AM:
A. 55, 60, 65, 70, 70 all x 5 - very difficult on the last rep of last 2 sets
B. 175x8 clean grip, 185x8 (mixed grip), 195x8 (mixed grip other direction)
C. I decided to forgo the bench press today for 2 reasons - last monday I strained the right pec and coracobrachialis, a week later it is still a bit sore and my goal for a 1 RM bench press is 132 based on my current BS, last monday I did 115x4 which approximates a 132x1. I may add in bench press from time to time still just as a touch.
D. Completed in sets of 1:30, 1:30, 1:15, 45s - used 10-15# KB for windmills mostly for scapular mobility.
then warmed up to do EMOM and was hungry and missed 85# several times while warming up so I shut it down

PM:
Completed EMOM  with 1 Squat Snatch and 1 MU instead just to take some volume out to focus on good technique the whole time. I don't have any video but my form on both felt great - no misses on anything! These were actually squat snatches too, not PS to OHS! The bar felt closer  and my pull under was more confident. On MUs I felt like I pulling so much higher on the rings and therefore did not need to crank one shoulder through and then the other. I think the chest to rings on saturday helped to cue that for me.
Looked like:
Snatch# / MU
80 / 1
80 / 1
80 / 1
85 / 1
85 / 1
85 / 1
85 / 1
85 / 1
90 / 1
90 / 1

Here is my only video of day - RDL set 195x9, really exciting video I know!

Map 5

April 27

Map 5 -
4 sets of 3 min Amrap @ 80-90%:
3-5 Squat Snatch (65#)
25 DUs,
5 HRPUs
rest 3 mins between sets

(Rest 5-7 mins)

4 sets of 3 min @ 80-90% of:
Row for meters (metrics from 2k pace)
rest 3 mins between sets

(Rest 5-7 mins)

4 sets of 3 min Amrap @ 80-90%:
5 Burpees

5 Wall Balls
5 Chest 2 Rings/or bar Pull ups 
rest 3 mins between sets

Results:

1st Amrap - Snatch, DU, HRPUs (I realized that 65# would be too much for me in this Map so I used 45# and focused on form)
Got 3 rounds all 4 sets

2nd Amrap - Row (based on the other day I decided to watch my watts instead of pace)
Meters / Avg Watts
1- 686m / 144w
2- 688m / 145w
3- 692m / 146w
4-690m / 147w

Pretty tired by this point -

3rd Amrap - ( did 3 Chest to ring pull with a big kip swing so basically the first part of a muscle up and used 14#WB to 10ft target)
3 rnds + 5 burpees
3 rnds + 2 burpees
3 rnds
3 rnds + 2 burpees

Fun day of training - this took 73 mins total, we rested 5 mins between the Amraps - Amber would have loved it!

CP + EMOM

April 26

A. Backsquat @ 4011, 6-8 reps x 3, rest 2 mins
B1. BTN Press @ 3011, 4-6 reps x 4, rest 1 min
B2. Wtd pull up@ 3010, 2-3 reps x 4, rest 2 mins
C. Lsits accumulate 4 mins at each break perform 5 UB Wall Balls 10ft/20#

+

18 min EMOM:
ODD - 3 Hang Power Clean tng crisp perfect form (use 70-80% of a max)
Even - 5 Knees to Elbows (no airbows!!)

Results:

A. 125x8, 130x8, 135x8, 140x6 (depth is getting better! and I am feeling more comfortable in the bottom) - see vids
B1. 55x6, 65x6, 65x6, 70x6
B2. so I did 15#x3 and then decided to switch to wtd CTBs and tried 15#x3 with a wide grip and did not touch bar, then 9#x3 wide grip and did not touch bar, after a brief conversation with Corey I moved grip in and was able to touch CTB with 9#x3 - Learning - over time I will work to increase wide grip pulling strength for transferring to butterfly CTBs
C. 1 min, 1min, 40s, 40s, 40s - right off the bat I tried 20# to 10ft and did not hit target. Shanna suggested I use the 16# which I did all sets of 5 UB and then ended with a set of 5 UB with 20#. Geez the 20# to 10ft is hard!!

+

HPCs - decided to build to up during sets - 85x2, 95x2, 100x3, 105x2
K2Es all UB - forgot how to kip them on the first set then got it back

BS 135#

 BS 140#

HPC 100#

HPC 105#

Map 1 Row

April 24

30/30 Row - slightly faster pace than week 1

Row 30 secs @ 85%  - slightly faster pace than 2 weeks ago (which was 2:05 ish)
Row 30 secs @ 50%
x 20 sets

+

Gymnastics skill work of your choice 


Results:

Amber and I decided to row by feel looking at the watts instead of pace today. I kept the 85% pace between 170-190 and the 50% around 65, averaged out to 110 in 20 mins. Total meters rowed was 4100. S/M was 29.

Then worked on bar muscle ups and handstand holds on wall. Right shoulder has been irritated since tuesday afternoon I think from monday's high pull and maybe bench press. 

Tough DB Snatch + Lactic Power Sets

April 23

Build to a tough DB Snatch in 10 mins
+
AnLP1-
3-6 sets @ 90% of:
5 Power Cleans
7 Burpees
Sprint 50m
rest 6 mins between sets

(Rest 10 mins) and repeat

Results:

Training with Amber

Built up to 55# DB snatch both arms

+
We kept the PCs at 85# and ended up doing 5 sets only because we would have dropped off the 6th one.

set times - 45s, 43, 41, 41, 40 (Amber has video of final set)

55# DB Snatch

CP + For time: DLs & HSPUs

April 22


A1. BB NG high pull @ 3011 4-6 reps x 4, rest 30s
A2.. RDLs @ 3011 6-8 reps x 4, rest 2 mins
B. Bench Press @ 30x1 4-6 reps x 3, rest 3 mins
+
For time:
15-12-9
Deadlifts use 155-185# range
HSPUs

Results:
A1. 55, 60, 65, 65 all x 6
A2. 155, 165 all x 8 clean grip then 175, 185 all x 8 with mixed grip (goal here is 200 x 8)
B. 100, 110 all x 6, then 115 x 4
+
5:18 on DLs (155#) & HSPUs
all DLs UB, HSPUs were 8/7, 4/4/4, 5/3/1 - these are better but after seeing video I still do not have an efficient kip (knees should be way tighter into core when I bring them down) - oh well - I think this time would still give me a Diane PR and I was able to lever up the wall instead of throw my legs up uncontrolled, onward
 *Decided to stick with 155# on this after all the RDLs

Rest day

April 21

Rest day

do some light yoga, hike, run, bike if feeling up to it

I went for a mountain bike ride about 1.5 hours with my friend Justinn at Bent creek, awesome day and ride!

20 MUs for Time + Map

April 20

We decided to try one of Shanna and Kate's workouts today, which was:

For time:
20 muscle ups
(perform 3 Hang Power Cleans RX135#, each time you drop from rings)

second set of 5

HPCs @ 115#

 +

Map
2 sets of 5 mins@ 80-90%, do 1 min each for reps:
KBS 1 pd
Wall walks
DUs
Box Jump/Step down
1 arm Farmer Carry
rest 3 mins between sets
then,
2 sets of 5 min Amrap @ 80-90%:
1 arm DB Snatch 3 per arm
10 walking lunges
5-7 pull ups
Run 30mx2 
rest 3 mins between sets

Results:

MU/HPC workout was 11:09, scaled HPCs @ 115#
Could have pushed harder on time but was conservative on breaks between rings and bar since I did not want to get near failure for either
MUs were - 5, 5, 4, 3, 3
HPCs were UB but not TnG

We changed the Map due to timing to 2 10 min amraps instead. I did not could reps or rounds. Farmer Carry was harder than expected, I used 45# and it felt like I was collapsing the space between upper arm and ribcage. Left side low back was a bit irritated today from my form on yesterday's snatch high pulls, not horrible but annoying.

I took Cedar for a short hike this afternoon as a trial run with her backpack. She was not very happy when I put it on her when we left home. On the walk she go used to it. I will be adding more weight to it over the next couple of weeks to get her ready for an overnight backpacking trip this summer.

CP + EMOM

April 18

A. Backsquat @ 4011, 7-10 reps x 3, rest 2 mins
B1. BTN Press @ 3011, 6-8 reps x 3, rest 30s
B2. Elbowing Rows @ 4020, 7-10 x 3, rest 2 mins
C1. 15 UB Toes2Bar x 3, rest 30s
C2. Wtd. high box step ups (20in) 16 alternating steps x 3, rest 2 mins
 +
 20 min EMOM:
ODD - 3 Snatch High Pulls (choose weight for technique over load - use a weight light enough to continue the pull higher with elbows up and to the sides and the bar close to the body)
EVEN - 5 Clapping Push ups (Sub ring push ups or med ball toss)

Snatch high pull demo video

Results:
AM:
A. 105, 110, 115 all x 10
B1. 55, 60, 65 all x 8
B2. 15, 20, 25 all x 10
C1. each set UB
C2. 15# DBs, 20, 25 all x 16 steps (right leg more difficult and clicks occassionally)
+
PM:

20 min EMOM:
Snatch High Pulls - 65x1, 85x3, 95 for remaining sets
5 Clapping push ups all sets

Form was definately off, basically snatch grip deadlifting and then pulling

Map 1 Monostructural

April 17

30 secs 85% AD (try to keep watts at just under average watts from last week's 3 min AD test)
30 secs 50% AD
x 20 sets

+

Complete the following gymnastics circuit 3-4 times,
Not for Time:
5 bar or ring dips
1 legless rope climb
an UB handstand walk (or for Becca - 20-30 secs of handstand hold on wall)
1 Muscle up into a inverted hold or a skin the cat

Results:

Kept to about 230 watts on average for 85%, didn't track 50% very well
Worked mostly on handstand holds on wall and a few with a spotter
did 2-3 muscles up UB then inverted hold

Anaerobic Alactic Endurance Sets

April 16

Pick one gymnastics skill to work on for 15-20mins

then complete:

4 sets @95% of:
3 Power Cleans & Sprint 15 secs
rest 3:40 mins

(Rest 7 mins between sets)

4 sets @95% of:
3 Power Snatch & AD  15 secs
rest 3:40 mins

(total work time for each sets should be about 20secs - so adjust reps and distance as needed)


Results:
Training at 9am with Nadia
Completed the PCs at 105#, probably should have added some more weight in hindsight
Completed PS at 65-70#

Worked on handstands afterwards

CP + EMOM

April 15

A1. 1 arm DB high pulls - 9-12 @ 2020 x 3 sets, rest 30s
A2. RDLs - 7-10 reps @ 3011 x 3 sets, rest 2 mins
B. Bench Press - 6-8 @ 30x1 x 4 sets, rest 3 mins
C. Accumulate 5 mins FLR on rings - record sets

+

18 min EMOM:
Odd: 3 tough OHS (from rack is fine)
Even:  3 High Box jumps/step downs

Tomorrow we have Anaerobic Alactic sets!!

Results:
AM: Trained with Nadia
A1. 20, 25, 25 all x 12
A2. 135, 155 all x 12, then 175 x 7 (grip failure)
B. 80, 90, 100 all x 8, then 110 x6
C. completed in 4 sets - 1:30m, 1:30m, 1m, 1m

+
PM: Training with Amber
sets looked like

OHS/ BJ height
75/24
75/26
80/28
80/30
80/32
85/34
90/34
95/34

Box jumps felt good, OHS felt the best possibly ever. I used the strength wraps which may have made a difference. This was a good yet tougher EMOM than I anticipated it to be. Great day of training.

Sunday Rest day

April 14

Rest day

if you feel motivated do yoga, hike, easy swim, bouldering

I did yoga with Angela over at CFA this morning and then Cedar and I went for a hike in Bent Creek. This was my first hiking day of the year with my five fingers on and boy does it feel good!

Map 7

Saturday April 13

Map 7

10 mins @ 80-90%:
30 DUs
5-10 Squat Cleans 65#
5 -7 Pull Ups

(Rest 7 mins)

10 mins @ 80-90%:
5-10 T2B
10-15 DB Push Press (moderate)
Row 250m

(Rest 7 mins)

10 mins@ 80-90%:
Run 200m
5 Burpees
5 KB Snatch per arm (moderate)


This is maximal aerobic power work, so sustainable effort, no breaks, flowing constant movement & breathing, no grunted efforts -- adjust reps & loads to accomodate. Have Fun! Post rounds, notes, feedback to comments.

Squat & Press CP + EMOM

Friday April 12

A. Backsquat @ 4011, 9-12 x 2, rest 3 mins
B1. Shoulder Press @ 3011, 6-8 x 3, rest 30 secs
B2. Elbowing Row @ 4020, 9-12 x 3, rest 2 mins (sub weighted pull ups here if needed with 3-5 reps @ 3010)
C1. 15 GHD sit ups x 3, rest 20s
C2. OH plate walking lunge - 20 steps UB x 3, rest 2 mins
+

EMOM 18 mins:
Odd - 3 Deadlift tough
Even - 5 Ring dips


Results:

A. 95# x 12, 105# x 12
B1. 65, 75,75 all x 8
B2. 10#, 12, 15 all x 12
C1. UB, no problem
C2. used 25# plate, 35#, then 45# but switched back to 35# - feet felt stiff and unstable

+ EMOM
used 155-185 on Deadlift - right hamstring that I pulled on sunday was bothering me
5 stict ring dips UB all rounds

Fun training with both Amber and Nadia today!

Z1 + 3 min AD, then Rest!!

April 11

30 mins of Z1 on the AD or rower, early morning and fasted if possible. Please watch your watts on the AD or rower and get an idea of what your average is for Z1 effort.
 +
If you are feeling it, please do a 3 min AD tester for me. I would like for you to know what your average watts is - in other words - watch you watts and see where the watts peak is and record that number. We will need it for next weeks Map 1 day. Calories for this test do not matter as much as the watts but are helpful.

Then rest of day off and be ready for BIG strength day tomorrow - we will do Backsquat, Shoulder Press, Single arm pull, GHDs, single leg and an EMOM with deadlifts and ring dips

Results:

Z1 AD for 20 mins at 5am before coaching, got a total of 170 cals. The main watt readings were 135, 121, 114, 108. I seemed to hang out most at 114.

Did the 3 min AD test at 10am. I am not too sure how to interpret the data. My total cals was 55, which I think is a PR, my average watts was 273. The highest watts I saw at the beginning was 472 but that only lasted for about 20 secs, the lowest reading was around 200. It seemed as though I was around 220-230 for a majority of it. So I think I will take 260 watts and use that as my 85% on next weeks 30 on/ 30 rest and see how that goes.

Map 1 Monostructural

April 10

Map 1 Monostructural

30 mins of skill and mobility work of your choice

+


Row
30secs @ 85%
30secs @ 50%
x 30 sets

Base 85% pace on slightly faster than your average 2K row pace.

Today's workout is all about building Aerobic capacity, if you don't have a 2K row pace to base off then go at 85% of what you can sustain for the 30 mins, this is should be faster than Z1.

Results:

My goal was to hold slightly faster than 2:09 pace for my 85%, I averaged about 2:05. I did not set a specific pace for the 50% but should in the future. Total meters 6500.

As skill work I did:

20 EMOM
Odd- 3 Power Snatch
Even - 30 Double Unders

went from 55-70# on PS and only had 1 trip on the DU's

Good workout!

Post Open - Day 1 of Programming - Accumulation Phase

Start of my programming now that the CF Open is over. Glad I participated in the CF Open again this year. I felt as though I made some improvements over last year. Specifically Snatching 100# in 13.1 and 3 more muscle ups in 13.3. However as a petite CFer I just need to get stronger. So here begins a long off season of getting 'huge' and putting in hard work and volume.

As a woman I ended up ranked 199th place in the Midatlantic region out of 2343 women who finished the Open 5 events, which is within the top 10% of the region. I would have to be top within top 48 women in the region to advance to regionals.

In the world my rank is 2260th place out of 27,816 women which is also within the top 10% in the world. 

Our team ended up 35th place in MidAtlantic out of 230 teams, which just keeps us out of top 30 to advance to regionals.

Accumulation cycle goal- strength gains and increase aerobic capacity base (1 month)

General plan -
Monday - CP + Skill & Volume EMOM
Tuesday - AM- AnAer work - mixed mode PM- recovery
Weds - Map 1 monostructural
Thursday - rest OR easy flow recovery day (fast Z1 early morning 20-30 mins Row or AD - optional)
Friday - CP + Skill & Volume EMOM
Sat - Longer Map work
Sun - rest or light yoga, swim, hike, boulder

*Normally this would be a monday workout day but due to the River Ruckus on a sunday, Day 1 monday will be a rest day and this CP + EMOM workout will be completed on tuesday April 9. So for this week we will skip the Tues AnAer work


A1. 1 arm DB High Pulls - 12-20 reps @ 2020 x 3 sets, rest 30s
A2. RDL - 8-12 reps @ 3011 x 3 sets, rest 2 mins
B. WG Bench Press - 6-8 reps @ 30x1 x 4 sets, rest 2 mins
C. EMOM for 16 mins: Odd- complete 3 Thrusters TnG, Even - 3-5 strict T2B - use 50-70% of 1 rm thruster

Results:
A1. 15#x20, 20#x20, 15#x20
A2. 115, 125, 135 all x 12 - was definately taking it easy for my right hamstring which I strained on sunday
B. 75,85,95, 105 all x 8
C. used 65# for 4 sets, then 75 for 4 sets on thrusters, 5 T2B each set

 Yummy dinner

River Ruckus

Sunday April 7th Garage Games River Ruckus Team event

This past weekend my team and co-coaches at Crossfit Asheville and I participated in a garage games team comp here in Asheville (4 of us). The first one ever to be hosted in town. We did great all day and did 3 events and technically were ranked #3 going into the Championship event (top 8 advanced) but there was a scoring mistake which placed us in 14th!!? We found all this out after the championship event and were really disappointed. We talked to the organizer and he felt REALLY bad. He gave us a chance to do the wod and compare out times to the 1st,2nd,and 3rd place times but by then we had lost out steam, were cooled down, the weights were being packed up and the spectators were leaving so we decided not to do it. Really disappointing because our team had been training together since Dec '12 and we were crushing it all day. We were the hometown favorite, about 30-40 members from our gym had come out to watch and support. Our learning in the end was that because we were all dumbfounded when we were not called in the top 8 , was that we should have said something sooner to the organizers. Oh well. We also felt validated in realizing we didn't suck as bad as we thought we did when they read out the "top 8" teams and we were absent. Live and learn, onward!

13.5 - Final Open Wod of 2013

Friday April 5th

13.5


WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Results:

79 reps

Thrusters were 15/15/10+5
Kipping CTB 15/5+3+ don' t remember/2+1+1

I am convinced that you need to have some proficiency with butterfly style CTBs to beat the 4 min time cap. Starting round 3 really hurt. My plan was to go all out and not pace in order to shoot for as close to 90 reps as possible.

 

River Ruckus Prep + Squat Cleans & Muscle ups

11am - Today our team, Amber, Rick, Sean and I trained together and did some of the Garage Games River Ruckus workouts in preparation for the event on this sunday April 7.

As a warm up
We did 30 secs instead of 1 min (for comp) of:
For reps
30s DLs (155 wmns)
30s hand release push ups
30s airsquats
30s box jumps

2 team members working at a time

Then we did the championship team wod #4 that you have to qualify to:

Complete

120 Front squats  - 85# wms
Partner carry 200m
Run 200m (all team members)
120 Shoulder to Overhead - 85# wmns
Partner carry 200m
Run 200m (all team members)
120 Hang Power Cleans- 85# wmns
Partner carry 200m
Run 200m (all team members)

For carries Rick & Sean carried Amber and I
we each did 30 reps on the 120s

Time- 17:20 - not sure if this is a good time or not

Amber and I each held sets of 10s on the Front Squats and SOH, She did 2 sets of 15s on HPC, I did 1 set of 15s, then 3 quick sets to finish the last 15 HPCs. We may have to change strategy on the partner carry.

PM- Amber and I did part of OPT Being workout

A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm

B. Muscle ups; 2-3 perfect reps on the minute for 15 min

Results:

A. I started at 75# and added weight throughout and got to 100#

B. Did 2 reps for about 8 or 9 sets then had to coach - no misses - I get my shoulders through the rings in sync much better with a big situp and head pop forward

 

Open 13.4

March 30

Open 13.4


WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Results:

75 reps, which is completing the C&Js on round 15

I didn't feel very sore the next day on sunday and took a gamble and re-did the workout hoping to get a few T2B in but I didn't have enough rest. My strategy to do the T2B unbroken worked and my first have of the workout was much faster but I did the 15 C&Js as all singles and I died and missed a few reps. Onward.

Squat Clean Thruster & 13.4 Prep

OPT Being
March 29

A. Squat clean thruster; build to a tough single fast

B. Push press; build to a tough single fast

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x10

+

Toes to bar/Power clean and jerk tech work/mobility

 

 

Results:

 

A. 120#, felt tough but not a max
skipped the Push Press due to right shoulder irritation

then practiced 3 tng C&J with 3 T2B, then back to sets of 3 C&Js for 13.4 tomorrow, will be hoping to hold sets of 3 C&Js as long as possible

I did this with my Reebok hybrid lifting shoes and it felt great for both movements
Rode AD about 10 mins to cool down.
 

AD 45 min z1 with gymnastics circuit

OPT Being March 27

Airdyne 45 min z1

(jump off every 5 min and perform some gymnastics circuit for 1 min at low intensity - ie. L-sit, hs walk, ring hold, planks, back extensions)

 

Results:

 

AM - 

I completed 2 sets from yesterday's Being of:

3 rounds @85-90% effort:

25 kbs 1.5/1.25 pood

20 burpees

50 double unders

rest 2 min bw rounds

  

Both rounds were 2:38

PM - 

Completed the AD 45 z1 with gymnastics circuits

Looked like:

Left column were movements and Right is total cals per 5 mins

 

HPC&J, HSPUs, GHDs + Thrusters&CTBs

OPT Being
March 26

A. Hang power clean and jerk; 5 reps on the min for 10 min @50-60% 1rm

B1. HSPU; amrap in 45 seconds x4; rest 1 min

B2. GHD sit ups; amrap in 30 seconds x4; rest 1 min

+

3 rounds @85-90% effort:

25 kbs 1.5/1.25 pood

20 burpees

50 double unders

rest 2 min bw rounds

 

 

Results;

A. used 65#
B1. HSPUs - 13,10,13,12
B2. GHDs - 12, 13, 13, 13

+ Yesterday's
12-9-6-3
Thrusters
CTB chin ups
2:50

all thrusters UB, CTBs were 6/6, 5/4, 3/3, 3

I would be happy to see these 2 movements in the Open.