A. Ankle Work (spend 15-20min on this)
B1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
C2. False Grip ring to chest hold; 20 sec x3, rest 1m
+
30min AMRAP @ smooth manageable pace:
Row 250m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 1min @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
I had to skip Wed, I had car trouble so this was done Thursday the 15th. Started w/30MU for time. Finished 3:14. Went 5-5-5-5-3-1s to finish. PR is 2:47 from about a month ago. You had me do:
For time:
30MU
30 Snatch 135
30 PC 135
I did that first 30 in 2:47. total time for that was 11:50. Barbell was killing. But that was a month ago. Don;t know what happened today, just hit a wall and had to hit singles.
A thru C completed. Not too much report.
30min AMRAP did just over 4rds. Steady pace with 88KB. Dragged 35KB on the bear crawl.
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