Monday: 52 reps of stone to shoulder w/ a squat
150 + pound rock. No time limit. Focus on form and work put in.
later...
"Annie"
50-40-30-20-10
Double Unders
Sit ups
5:55 PR
then....
2 hours of basketball
Tuesday: 15 Muscle Ups
3 Rounds
30 KB swings w/ 26 kg
200 meter uphill carry w/ KB
30 box jump overs w/ 20 inch boulder
200 meter downhill carry w/ KB
15 Muscle ups
Forgot my stop watch. Under 20 minutes
Wednesday: Alternating partner quick ladder drills for 10 minutes
then...
Alternating partner 5 reps KB snatch w/ 26 kg for 10 minutes
then...
EMOTM
10 KB Tater squats
Thursday: 5x3 Strict Muscle ups
5x3 Bulgarian Dips
10 minute AMRAP
20 hollow Rocks
20 meter handstand walk
3 rounds
Friday: 2 laps around a 800 meter track
4 stations along the way
1st: 50 Flutter Kicks (1,2,1 count)
2nd: 50 push ups
3rd: 50 mountain climbers (1,2,1 count)
4th: 100 air squats
29:40
Saturday: 15 minute AMRAP
10 KB snatch w/ 26 kg per arm
20 burpees
6 rounds
This last week I realized that I need to start focusing a lot on gymnastic strength. And movements that improve overall flexibility. With the daily work that we have to do. I've been noticing that I have started becoming less flexible. So a lot of the WOD's I will be doing for the up coming weeks will be focused on a lot of basic strength. And working on what basic movements I need to work on. I'm happy with the Annie PR. And next week I will post the video of it. I'm continuing to lean out, which is exciting. And I'm starting to feel better in areas that I sucked at before.
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