AM
30min airdyne easy
PM
@90%
75 bar-facing burpees
+
50 bar-facing burpees
+
25 bar-facing burpees
-rest is 1:1
+
AMRAP OHS x3
1 attempt @ Bodyweight
1 attempt @ 135
1 attempt @ 120
-rest 3min bt sets
+
5 sets @ 90s sendoffs
10 bar-facing burpees
7 ohs 120
1 muscle up + 5 ring dips
pm part only
ReplyDeleteburpees
5:30
3:23
1:17
bdy wt 185x5 shoulder issue
135x13
120x16
5 sets
all 1:10-1:20
subbed 3 abs to bar pull ups...saving my muscle up til saturday if i can even do them with this shoulder
AM:
ReplyDeletemax press: 230
10 x 50m row intervals w/ 60 sec rest. all at 7 seconds.
20 min Z1 airdyne: 330 cal
PM:
75 - 4:35
50 - 3:10
25 - 1:21
Did all at steady pace, not too hard. felt good. hit 60 @ 3:35...feel comfortable for saturday.
bw ohs 205 - 11 reps
135 - 25
120 - 25 (had 30 easily, but went too fast and lost shoulders at the bottom)
5 sets: :55 - 1:08....sucked
Interesting though as it's close to the same if not more work than 1 round of the open wod done in just over 7 min after a lot of other work...looking promising. nicely done on part 2 aj. now send me that shiznit so i can collaborate with you!