1/30/23

AM Workout (0600)

Warm-up 

10 minutes shoulder stretching/exercises 

-Complete 

A. 

22.1

AMRAP 15:

3 Wall-Walk

12 DB Snatches (50/35#)

15 Box Jump Overs (24/20")

-8 Rds (240 reps) ... this is not a competitive score on this workout ... I was in my basement working out alone on a Monday morning ... definitely not a super competitive mindset here, but just flowed through this at a consistent aerobic pace ... I think I could definitely get 9+ rounds with a redo on this workout ... particularly working on my box jump over technique ... overall fun way to start the day and it was good to move through this to see where I can make-up time on these movements. 

Rest about 10 minutes then... 

B.

For time: 

250m Row
10 Strict C2B PU 
250m Row
-rest 0:90-
10 Strict C2B PU 
500m Row
10 Strict C2B PU 
-rest 3 minutes-
500m Row
20 Strict Pull-ups 
500m Row
-rest 0:90-
10 Strict Pull-ups
1000m Row
10 Strict Pull-ups

-Complete ... this took a total of 23 minutes, nice aerobic movement / pull-up work. 

PM Workout (1630)

Jumped into the class workout this afternoon (parts A and B) and then added in some GHDS ... got a nice workout out of this, not too taxing, but lots of good movement. 

A.

Every 2 for 10 (5 sets) of: 

Deadlift @ 65% (355#) x 5 reps 

-Complete

B.

2 Sets:

12 Devil's Press (2x50/35#)

50 Double-Unders 

8 Devil's Press (2x50/35#)

50 Double-Unders 

4 Devil's Press (2x50/35#)

50 Double-Unders 

Rest 2:00 between sets 

-10:59 total time (2:00) = 8:59 workout time ... first set was 4:16 ... second set 4:43 ... good stuff, fun/short workout. 

C.

Every 2 for 8 (4 sets) of:

GHD Sit-ups x 20 reps 

-Complete