DWM Tues 1/5/16

Jan-5
AM
Row – 10min @ 80% effort
Run – 10min @ 85% effort
AD – 10min @ 90% effort
Completed.
+
Mobility – 30min
Completed.

PM
Comp Style Warm-up – 20min
+
12-9-6-3
Muscle-up
Burpee
Rest 10-15min
This went pretty good, time was 4:43. I went 12/6-3/4-2/3 on the muscle ups, and just plugged through the burpees. I went slow on the burpees because I knew heart rate on the muscle ups was gonna be the limiter. I feel good about this, but know that the end goal should be all unbroken. Video below.

+
15-12-9-6
Strict HSPU
4-3-2-1
Rope Climb to 15′
Time was 3:51. Felt good here, but know I can go a lot faster if I hadn’t just done burpees and muscle ups, my triceps were smoked. HSPUs went 15/5-7/6-3/3-3, rope climbs were as quick as possible, still need work on them, but they’re getting better. Arms are SWOLE right now. Video below.

+
ROMwod – 20min
Completed
Shoulder Mobility – 20min
Completed

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