AM
A.Strict Wtd Ring Dips – 5×8-10 Rets 2 mins = 24kgx10/”/25kgx10/26kgx10/27kgx8
B.Strict Wtd Pullups – 5×10 Rest 2 mins = 1kg all sets
C.Strict KB Press – 4×10 @ 32×1 Rest 2 mins = 2x20kg all sets
D.Banded Tricep Pressdowns – 3×20 Rest 90s = blue band on low dirty south bar.
EMOM 12
1 – 40s AMRAP Ring Pushups = 27/20/21/18
2 – 4 Muscle Ups + 20s Hold at top. = UB/UB/3/4+10s
3 – 6-8 C2B = all 8 UB
PM
6x
Row 400m run
12 Burpee Over 14 inch hurdle
12 T2B
Rest 90s
Time/T2B sets
1. 2.32/UB
2. 2.43/8+4
3. 2.36/UB
4. 2.56/6+4+2
5. 3.08/4+4+3+1
6. 3.09/3+3+3+2+1
The combination of running and T2B seriously fucked me up on this one though before starting I did feel like I had a little less ‘kick’ in my T2B than usual.
20 Mins Ski Erg @ 70% = 5134m 1.56.8 split.
I did NOT see that this said 70%…written off after this.
shorunke 