[Monday] 06.23.14 AM AD + PM Metcon (Wifey)

AM
[A] AD
30 min AD @ Z1
Every 5 minutes get off
Even: Wtd. Dips (#45) x 7
Odd: FLR 60 sec

PM
[A] 5 min EMOM
Clean Pull x 1; HPC x1; TnG PP x3 (65% of 1RM
155

[B] For Time:
40 DU
20 Pull-ups
20 BJ (24")
20 KBS (1.5 pd)
20 HPC (#155)
20 Burpees
40 DU

10:08

Pull-ups were not to bad. The HPC were rough 5/3/4/4/4. Had to partition these , due to forearm strength. Need to work of grip hook

[C] 10 min AMRAP
200m run
6 HSPU

6+60m

[C] Ring Push-ups
60 sec mac reps x 3; Rest 2 minutes

18, 16,13

I just got these rings in today. I cannot wait to incorporate these into my routines.

Wifey

[A] For Time
400m
40 Jump rope (singles)
20 KBS
20 Set-ups (24")
30 Jump ropes (singles)
20 Ball Slams (#8)
20 PC
20 Jump ropes (Singles)
400m

14:34