5/9/2016

A1. Front squat, 5-5-5-5, 22x1; :60 rest
A2. Weighted false grip ring pull up, 2-2-2-2, 21x1; :60 rest
B. Close-grip bench press, 5-5-5, 20x1, no pause @chest; 2:00 rest
+
15:00 @90%
5 CTB pull ups
10 thrusters, 35
5 CTB pull ups
15m stone carry, small stone
5 CTB pull ups
15 assault bike calories
+
Crossover Symmetry recovery

A1. 145-155-165-175
A2. BW-BW-5-10
B. 95-105-115
+
3 rounds + 6 calories
+
complete


It took awhile to get warm for front squats, (I've really been slacking with ROM WOD lately) but they weren't too bad. 

False grip pull ups were weird at first, I can't believe I used to actually do muscle ups in a false grip. This is tough on the wrists. Like, how did I even kip with a false-grip?! This blows my mind. I did the first two sets at just body weight to make sure I was doing them correctly, then I added some weight for the last two sets. I can't imagine even doing a strict muscle up, it seems so hard. 

Bench press was okay, I got a really weird stomach ache while I was doing this. 

I really enjoyed the 15:00 piece. CTB pull ups were off today, they didn't feel smooth at all. They were choppy and clunky. Everything else was good. Overall I thought I did a good job of moving at a steady pace for the whole 15 minutes, there weren't really any breaks except to chalk my hands.