AM -
gymnastics
Rating = 8
1
legless rope climb to 15ft per min x 5 mins
Complete. Started off doing no legs on the way down but then had to
clamp with my legs on the descent for the last 3 reps.
+
15ft
handstand walk per min x 5 mins
Complete.
+
5
burpee bar muscle-ups as fast as possible x 5 sets, 1:30 min
0:36, 0:28, 0:26, 0:25, 0:24. My first set I was kind of losing my
kip after I jumped to the bar, but then I got the hang of it. These were
fun.
+
3
deficit strict hspu per min x 10 mins
I started with 5" deficit and then failed on my 3rd rep of my
3rd set twice. So I did the last 7 sets with 3.5" deficit, without fails
and keeping them unbroken. They were definitely tough though.
PM
- 10-15 min Chipper
Rating = 8
AMRAP
on 15 mins:
50 ohs
@ 65lbs
50
lateral barbell burpees
50
front squat @ 65lbs
50
lateral barbell burpees
50 back
squat @ 65lbs
50
lateral barbell burpees
*GOal
is to complete the back squats
226 reps (26 back squats). My second set of burpees was too slow,
that's what held me back from the goal the most, and maybe a little bit the
front squats. I did 40/10 on the OHS and then sets of 10 on the front squats.
This is 27 reps better than when I did this workout last year.
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