Sunday Workout

3 rounds for time:

25 KBS - 2/1.5 pd

25 burpees


10:35 - about 90% effort today. Focused on keeping my heels on the ground on the kbs (unbroken, then two sets of 10+ 8+ 7). Still a bit wrecked from the athlete camp. Couldn't find my previous time to compare.

Wednesday Workout

for time:

Row 250 m

15 KBS - 2/1.5 pd

25 burpees

15 KBS - 2/1.5 pd

Row 250 m


5:12


I was on pace to match my PR of 4:50 but I lost my last KB swing and dumped it behind me. That plus I didn't set my rower properly meant some lost time. However, I felt GREAT. The rows felt like I had the damper on 3 even though it was on 7.5, burpees were steady if not particularly fast, and other than the last KBS, my grip held and I went unbroken. 

Followed the WOD with some handstand and handstand walk practice. I was too tired to get any strict HSPUs today but I had a little bit for walks still in the tank:

Thursday Workout

Muscle Up Practice

Only had time to squeeze in a couple of reps and realize my pulling muscles were a bit tired when they came out looking like this:

time:

Run 800 m

+

3 rds:

15 KBS - 1.5 pd/1pd

15 box jumps - 24/20"

+

Run 800 m

11:54

runs were about 3:35 and 4mins. All kbs unbroken. Missed one box jump ;)

Sunday Workout

15,10,5 rep rounds for time:

Squat Clean - 135#/95#

Ring Dips

 

(rest 25 min)

 

21,18,15,12,9 rep rounds for time:

KBS - 1.5/1 pd

COVP chin ups

7:32
+
11:36 (done with russian swings and a #45 kettlebell, the smallest I had)

No oomph today. Just trucking through. 

Sunday Workout

A. hang power clean - build to a tough double in no more than 4 sets

B. KBS moderate x 21; rest 1 min x 3

A.(#95/#115/#135) #145

Here's the #145 set

B. Done unbroken with a #44 KB to games standard - my grip was starting to feel taxed at the end of the last set, so I'm glad I chose this weight. 

Handstand practice after. Tried some new things - including trying to get into a handstand from facing the wall, and some 'scorpion' handstands, which are basically handstands on your forearms. Here's one good one where I stayed in the handstand sweet spot for almost two seconds: