Warmup
Burgener x 3
3 rounds of Cindy
10 Squat Jumps
10 KB Swings
Work
AMRAP 6 min
5 x Deadlift @ 225/135
10 Pullups
---3 min rest---
AMRAP 6 min
5 x GTO @ 135/65
10 x Box Jumps @ 30/24
---3 min rest---
AMRAP 6 min
5 x Back Squat @ 135/65
10 x Clapping Pushups
Cabana
ReplyDeleteas rx'd
5rds + DL & 6 pullups
4rds
5rds + BS
great work by everyone tonight. I'm having a bit of trouble walking right now.
Trickle, 208, rx'd
ReplyDelete5, left some in the tank for the rest of the workout. Yesterdays workout destroyed my arms so pullups were tougher than usual.
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3, GTOH was fairly easy although, as with the pullups, the shoulders and upper body could have used another days rest to make this one work for me completely. Headache was pretty intense by this point and I had to go slow through the boxjumps to keep my eyeballs from bursting through my swelling cranium.
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4+3CPU, Nothing left in the arms, Backsquat was done from the ground which added an extra mental hurdle, the quick burst after the pushups to get the bar on the neck was more daunting than the squats.
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i am walking fine, but bec will be having trouble walking later...
Muscle Up Attempt, Day 8: FAIL
ReplyDeleterx.
ReplyDelete4.
3.
5 + 4 squats (from the rack)
I really like this format but would be interested to compare the same concept at loads where we run out of time before any significant fatigue sets in and energy levels drop. For instance if it were 185lb dead, 95lb gto, 24" box jumps, and standard pushups. This might produce more intensity, at least for me.