6/11/16

This morning ended up being a really good workout... really smashed the upper body. It was a little cramped in the gym so had to change a few things on the fly, which is frustrating, but overall had a great workout and got a ton of intensity out of this morning.

A.
AMRAP 10 Minutes (75% effort warm-up pace)
20 Foot Handstand Walk
5 Strict L-Pull-ups
30 Double-Unders
20 Foot Bear Crawl

-Don't remember my rounds, but this was a really good warm-up.

B.

For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

-16 / 8 / 4 ... rough. 

C.

Sling Shot Bench – 3 sets of 8

Rest as needed

-205#, 225#, 205# (fail - 6 reps) ... went to failure on that second set, didn't have anything left for that third one. 

D. 

On a running clock:

5 Minutes to Establish 1 RM Weighted Dip

Rest 5:00, then at 10:00... 

For time:

22-16-10

C2B Pull-ups

Ring Dips

Rest 5:00

AMRAP 7:

3 Ring Muscle-ups

5 HSPU

7 Toes-to-Bar

Rest 5:00

2 RFT:

1000m Run
30 DB Bench Press  (2 x 60# DB)

-Dips = 107#, 125# (fail, needed a small assist from kicking the ground) ... 107# is a PR though, looking forward to trying 125# or more again soon.
-5:00 ... had to break up those ring dips... a lot.
-5 Rounds
-14:51