Warm-Up:
-PVC Work & Stretch
-Handstand Wall Run Practice
Strength:
-AMRAP Handstand Wall Run Shoulder Taps in 60sec. - 53
-High Bar Back Squat- 95x5, 135x3, 165x3, 185x3, 205x3, 225x3, 245x1
Conditioning:
6 sets of AMRAP in 90sec. of-
1x Squat Clean w/ 60# DB's
2x Shoulder-2-Overhead w/ 60# DB's
3x Burpee
Rest 3min./sets
Rd1 - 5
Rd2 - 3+Clean+1xOH
Rd3 - 3+Clean+2xOH+2xBurpee
Rd4 - 3
Rd5 - 3+Clean+1xOH
Rd6 - 3
~2hrs. Rest
-Row- 3 sets of:
150sec. Row @2k race/pace, 30sec. sprint (3:00 total), Rest 6min./sets
Rd1 - 1:52/pace before sprint, total meters - 822
Rd2 - 1:50/pace before sprint, total meters - 833
Rd3 - 1:49.5/pace before sprint, total meters - 837
The Wall Runs were fun. I was on a Blazing pace up until about rep 30, then I lost it. Back squats were tough, I don't ever work High Bar, but I will. The WOD was deceivingly fucking tough! The overheads were the sticking point. I wasn't using a Thruster out of the bottom of the clean, I stood up, reset, then push pressed all of them, so that took me back quite a bit. Definitely do a thruster outta the clean, it helps a lot. Came back a couple hours later and hit up the Rowing, which went pretty well. I'm starting to hate rowing a bit less, I think...
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