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A1. Close grip bench press @4020; 6-8 x 4; rest :30
A2. Ring push up; max unbroken x 4; rest 3:00
20kgx6 + 3ring pushup
40kgx8 + 3
50kgx8 + 15
53kgx8 + 13
53kgx8 + 12
53kgx8 + 10
Well... in the end i thought that i'd need a bra LOL
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B. Barbell step up (20"); 6-8/leg x 4; rest 2:00
20kgx8right leg + 8 left leg; 30kg x 8+8; 40kg x 8+8; 43kg x 8+8; 45kg x 8+8; 46kg x 8+8
Did all the reps with my right leg first (the weakest) and then all of the other reps with the left leg (didn't do them alternated).
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C. Seated elbow on knee db ext shoulder rotation; 10-12/arm x 3; rest :30 b/w arms
5kg x10; 7.5kgx12; 10kgx12x2set
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12 minute amrap:
80 wall balls
60 double unders
40 bar facing burpees
20 hang power cleans (60kg)
When i saw it, i knew it would be a nasty one :P
No previous strategy. Go with the flow .
wallballs: sets of 10
DUs: 30+30 (control breathing)
BFB: one by one trying to breathe well
HPC: 10+10
Total reps: 1 full round + 7 wallballs
It was hard! Didn't had a specific limiter, but felt that lactic acid accumulated in my feet.
Also, the work before the wod took its toll: CGBP and ring push ups limited my 'bounce' on BFB, ...; step-ups burnt my quads :P
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100cal row at easy pace cooldown
Slept well (8h)
Mood was off today :P (tomorrow should arrive phosphatidyl serine and glycine, to see if my mood gets better...)
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