-DE UPPER-
"Press"
2x5
1x3
8x3 @112# (55% of 1RM)
*50sec Rest BTWN*
SE:
Lawnmower Rows 3x8 ea arm 130#DB
Strict Wide Grip Pull Ups 3xFailure (12,7,7)
Then:
L-Sit 3 attempts at a Max Hold (15sec,20sec,12sec)
*Rest at least 45min*
Met-Con
Warm Up:
2 rounds of
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
WOD:
12min AMRAP
1 Rope Climb 15ft
5 HSPU
AMRAP - 7RD's I think???
ReplyDeleteHad orginally planed to do
CFHQ WOD
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
BUT...it turned into my warm up/practice instead. The ring set up at the box has the rings hangin from chains and after two rounds my ankles were starting to get ate up pretty good so I just called it quites. Might have been a "pussy" move to do, but I really dont give a you know what! Right now for me is not about a D$%& measuring contest it's about me developing my self...my skills...my weakness so that I can reach the level that I want.