"Shaken"

AMRAP 15:

1 Rope Climb

100 Foot Walking Lunge

10 Hang Power Cleans (135, 95)

10 Slam Balls 20/14

Subbed back ext for HPC and push ups for slam balls

6 rds plus one rope. Rehab pretty much. I'm sick of this back injury.


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AMRAP 10:
10 Jerks (135, 95)
20 Pull ups
30 Double Unders

Subbed ring dips for jerks and did 5 RFT with dead hang only pull ups. My back feels like I tore a muscle in it and isn't so stable. I guess in evolutionary terms I'd be dead by now. I'll keep pullin em out til I am.

Oh yeah- 23:21


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21 - 15 - 9
Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)
Kettlebell Swings (53, 35)

17:00

I hate thrusters


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5!
Squat snatch 95
Parallette HSPU

12:14 I chose to focus on form. Pathetic. I need to come in earlier.

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21 -15 -9
Thrusters
Power Cleans

Men’s weight: 115
Women’s weight: 80

15:38

My feet are spasmodic. Not sure why but they killed any chance of a good time. Could be adjusting to the new shoes. I was scared of injuring my back so I slowed these down. Fuck thrusters. Fuck them.


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" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups
12 Pistols
15 Power Snatches (95, 65)

18:38

Had to redo a few pistols cause my right leg is still weak but best time in the class.


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1.Thruster
1 Rep Max

" Chugged "
AMRAP 10:
7 Jerks (135, 95)
7 Burpees
7 Box Jumps (24, 20)

185 for thruster.

6 rds plus 1 burpee
Subbed wall ball for jerks cause my back is tweaked


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" Corked "
10 Handstand Push Ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Deadlifts (185, 135)
100 Double Unders
Then work your way back down the ladder

13:46

Pathetic. My back is wrecked.


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1-2-3-4-5-6-7

Ring pull ups
Toes thru rings
K2E

Pulls are shoulders to touch rings every time.

One pull, one t2r, one k2e the first rd, two pulls, two t2r, two k2e the second...

6:41

Best training for the kip in a pull up or a muscle up yet.



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6:41


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1-2-3-4-5-6-7

Ring pull ups
Toes thru rings
K2E

One pull, one t2r, one k2e the first rd, two pulls, two t2r, two k2e the second...

Best training for the kip in a pull up or a muscle up yet.


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1A. Back Squat
5 x 5
Between sets, do 1B

1B. Pull Ups
20 Reps
Take as much time as needed between sets

2. " Shaker "
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

185 for BS. Strict pull ups

14:47 for the timed WOD. Coulda been faster but I tweaked my neck and did this:




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"Diane"

13:34 but Rx'd. I'm happy with it. Check old times in a bit. Back is still in one piece.


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