1/28/18

This morning was a great workout. I was pretty tired and sore (posterior chain/biceps/lats) ... once I got moving a bit I felt much better though. This morning was great cardio/gymnastics/crossfit training. I was happy to do 75 HSPU in under 10 minutes, most of the time I've been doing crossfit this would just not have been possible.

A.
Iron-Scap

-Complete

B.
5 Rounds, at a consistent 80% effort pace, as a warm-up
10 Calorie Bike
10m Handstand Walk

-Complete ... didn't time this.  I felt like shit on my hands for two rounds, then got the last three sets unbroken easily once I found my groove.

C.
On a running clock:

For time:
100-75-50 Double Unders
30-25-20 Kipping Handstand Push-ups

When the running clock reaches 20:00...

For time:
50/30 Calorie Assault Bike
50 Overhead Squats (75/55 lbs)

When the running clock reaches 30:00…

Four rounds for time of:
60 Double Unders
12 Strict Ring Dips 

When the running clock reaches 40:00…

For time:
50 Box-Facing Burpee Box Jump-Overs (24″/20″)

50/30 Calorie Assault Bike

-9:30 ... HSPU were 20/10 ... 10/8/7 ... 8/4/4/4 ... last set was rough.
-5:02 ... this part ruined my quads ... OHS were 30/20 and wow... got a huge leg pump
-4:31... 2 sets unbroken and then dips were 6/4/2 ... 7/3/2
-8:47 ... this was just horrible, but tried to go through it ... got the BBJO in 5:00 and the bike was just a struggle to get through. Great way to end the session.