9/15/2013

3 sets not for time:
2-3 rope climbs starting from an L-sit position
4-6 dragon flags
10-15m handstand walk or 20-30 shoulder taps from top of wall walk
+
AMRAP in 4:00:
10 handstand push-ups
15 box jumps, 20
20 shoulder-to-overhead, 105
25 pull-ups
30 double-unders
4:00 rest
AMRAP in 6:00:
same as above
4:00 rest
AMRAP in 8:00:
same as above

complete, did handstand walk
+
HSPU, Box Jumps, STO
4:00 rest
HSPU, BJ, STO, 22 pull ups
4:00
1 full round 


WHAT. I was not expecting today to be so difficult at all. The warm up was actually pretty tough by itself, the rope climbs from the L-sit were really tough on my arms but I got better at it by the end. Also Dragon flags are hard. I was glad I had some handstand walk, I haven't done that in awhile so it was good to practice that. The actual workout was TOUGH. I knew I wasn't going to get a full round in the first 4:00, but I thought I would at least make it to the pull ups. The shoulder to overhead were so much harder than I thought they would be, 105 felt very heavy. I'm not sure if it's because I did so many jerks yesterday or if my shoulders were just burned out from the rope climbs and HSPU but they were very tough. The second round was a little better, I made it to the pull up bar and was able to do 22 pull ups, and actually my butterfly pull ups felt great today, I was really happy with that. The third round was rough, I had to break up the HSPUs into 7/2/1, then the shoulder to overhead were just as many as I could do at a time, it was usually about 4-5. My arms were so tired at that point. I made it through everything so I got one full round before time ran out. I was a little discouraged at how heavy the weight felt, I thought I was going to be able to burn through the STO a lot faster. Definitely in need of a rest day. It was a fun day in the gym with Heather, Kathryn, Pat, Justin and Stephen!