@ 7:30am
a) 3 rounds (not for time)
1) 250m row
2) 30 double unders
3) 10 toes to bar
b) for time:
5-4-3-2-1 rope climbs 14'
10-8-6-4-2 stone to shoulder ~120#
25m sled pull 200# (to finish each round)
8:50. felt good on this. went consistent throughout, pushing pretty hard. the rope climbs felt very good, pleased with those. stone to shoulders were done at a solid pace and then the sled pulls were good work.
c) 6:00 airdyne cool down
@ 4:00pm
a) 3 rounds (not for time)
1) airdyne 10 calories
2) 3-3-4 bar muscle ups
3) 10 shoulder to overhead (45# barbell, 35# kb's, 53# kb's)
b) 21-15-9
1) squat clean 135#
2) handstand push ups
5:22. felt pretty good. went unbroken on the round of 21 for both movements. then went 5-4-3-2-1 on squat cleans, while having 3 breaks on my head during handstand push ups. then 9 UB and 9 hspu with 2 breaks (short) on my head. good way to end the weekend of training.
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