Programmed the entire workout today... it ended up being a super solid session. Lots of hard work was accomplished. I got a lot of intensity and challenge out of the workout today. Really fun time in the gym... looking forward to some much needed rest tomorrow.
On a running clock:
A.
'Heavy Amanda'
9-7-5
Muscle-up
Squat Snatch (185/125#)
rest until 15:00 then...
B.
15-12-9
Dead-lift (275/185#)
*20 Calorie Assault Bike after each set
rest until 30:00 then...
C.
3 RFT:
25 GHD Sit-ups
25m Hand-Stand Walk
Rest until 45:00 then...
D.
With a partner, for time:
100 Calorie Row
80 Overhead Squats (75/55#)
60 HSPU
40 Burpees
20 Bar Muscle-ups
10 Strict Deficit HSPU (4/2")
-Result
A = 9:55 ... missed two snatches here, unbroken MU ... previous PR was 11:11 from April 2014 ... haven't done this workout since then, didn't get much faster, but overall happy to improve.
B = 7:00 ... unbroken ... the bike sucked big time
C = 14:50 ... this was really difficult for me ... the walking got very tough after the GHDs
D = 14:01 ... my partner did the vast majority of the HSPU ... but overall got a lot of intensity out of this.
E.
ROMWOD
-Complete
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