Feb 7, 2010

A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form

post times, loads and notes to comments
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A1. 70 kg, 80, 90, 80
A2. All unbroken
A3. All unbroken

B1. All unbroken
B2. Very broken, 3 and 4 sets

C. 300

D. 6 All singles, was absolutely smoked, no strength left

Really pumped about the 300 DUs, especially since I managed to take the Rx'd rest between A,B and C. Ever since the burpee/chin-up WOD of the comp I have found this new extra gear to just keep moving. Last Rhiannon (in October) was 441, so this is a big improvement.

Push-ups were brutal in B, had no strength left. Went back down to 80kg on the dead...last 4 reps of set @ 90kg was literally holding on by my fingertips.