A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 2-2-2-2 building so only last set is tough; 3:00 rest
+
For time:
10 rope climbs
+
rest as needed
+
For time:
30 Assault Bike calories
90m (3 x down & back the rig) bear hug med ball carry
30 burpees
+
3 rounds not for time:
15 glute-ham sit-ups
9-12 light/moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
Competition tomorrow so off schedule:
A. Worked up to a 145# double OHS. Felt good. (2 rep max tomorrow in competition as floater wod )
B. 4 sets of 5 thrusters and either 5 pull ups or ttb. Just feeling it out and getting loose.
+3 sets:
:10 sprint on assault bike
1:50 rest
I was so close to getting 100 rpm- 3rd one was 99 but I just couldn’t seem to get it.
+10:00 Z1 assault bike.
Rolled out a bit after. Shoulders definitely tight after this week.