October 25, 2013
1) 3 rounds not for time:
45 sec hollow hold
8 bounding box jumps (max height)
10′ hand stand walk
(practice 90 deg turns if 10′ is easy)
2) For 20 minutes,
Even minute complete 2 push jerk (185/110lb+)
Odd minute complete 1 legless rope climb
3) 8 min AMRAP
10 CTB Pull Ups
10 burpee box jump overs (24/20″)
Optional session to be done seperate
6 x 500m row
Rest 1:1
20 min OTM: Got 3 legless with Kipping, the rest I used legs.
WOD: 4 rds (did horrible on this) CTB were BAD!
3 hrs later
500 row int: 1:40, 1:40, 1:38, 1:36, 134
20 min OTM got all rope climbs legless but had to jerk 165.
Wod 4 rds+15
Swim: 9 x 100m (butter, back, breast, free) w 1.5 min rest bw
5 hours later:
EMOM: after jerking, re-racking, and turning behind me to check clock I was anywhere from 9- 15 sec on the jerks/ legless Rope climbs took me anywhere from 15-26 seconds.
AMRAP: 6 + 11 but I was having a hard time getting chest to bar, probably from the swim earlier. I counted my no reps bc I just could not get my chest to the bar most times.. shot.
Swim took me about 25 minutes.