7-9 april

Sun 4-7-2013

a tough workout, a tough day. felt flat in the morning and on the way to the gym, then got some bad news from some friends. just getting through this session was the goal.

A. PS - 3,3,2,2,1; rest 4 min 115(3)-125(3)-130(1X)-130(X)-125(1)

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part 1:

for time:

10 PS - 75#

10 PS - 95#

10 PS - 105#

10 PS - 115#

10 PS - 125#

7:21

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rest 15 min (cut to 12:40 rest)

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part 2:

for time:

30 ball throws over bar 20# ball over 9 foot bar

100 DU's

50 wall balls - 20# to 10 ft really slow, done in 4s, 3s mostly

100 DU's

30 ghd sit ups

9:59

Mon 4-8-2013

good to move, clear head.

12 min amrap @85%, 8 min x 3:

2 muscle ups

16 pistols

50 meter farmers walk 1.5 pood/hand (had to cut loop short due to others working out in the gym, more like 45m)

 8 rds + 2/16/25m

12 min amrap @85%

12 toes to bar
12 hand release push ups
48 double unders

6 rds + 12/12/25 

350m row really slow

10 wall balls - 14# to 9 ft
15 deadlift 125#

4 rds + 140m

Tues 4-9-2013 off