W5.S6

A. Technique work gymnastics
15' Butterfly PUs (EMOM style sets of 3 reps)
15' Bar MU (did EMOM 10' 1 Bar mu; some drills)
10' HSWalk

B. Prowler work
4 Set
Forward sled drag 25m @35kg+prowler
Backward sled drag 25m @35kg+prowler
rest 60'' btw each set

Rest 5'

2 Set
10 Forward walk and press @35kg+prowler
10 Backward walk and row @35kg+prowler

Liked the prowler work today! First part felt quads burning like mad (backward). In the second part my delts/shoulders and lats burned also :D

Good week. Feeling good.

Rest and lunch

Afternoon WOD with friends

Fight Gone Bad
3 Rounds for Reps
60'' wallball
60'' SDHP @34kg
60'' Bx Jump @20''
60'' Push Press @34kg
60'' row [cal]
60'' rest
1st round: 105
2nd round: 106
3rd round: 97
TOTAL: 308 PR

Rest 10'

2 Rounds Not for time
200m farmer carry @30+30kg (rest at 100m)
200m slamball carry (bearhug) @30kg (rest at 100m)
8 slamball squats @30kg
rest 3'