Monday: 5x30 second handstand holds. Then 30# banded kb swings, 10x10 every min.
21 - 15 - 9
HSPU - did 21 with ab mat, then added 10# plate.
10:35 - weak. Too much time resting on the hspu. Was able to do 10+11, then 8+7, then 5+4 on DL.
30 Clean and Jerks - 115#?
Then I ran 2 miles!
Wed - I ran 2 miles again!
Thur - WOD
20 d/u unbroken(can’t move on till all d/u done unbroken)
100ft bear crawl
40 KTE or sit ups
30 jumping air squats(jumping over bumper)
Fri - Pre-WOD
3 x 15 ( each arm ) Db or Kb arm rows with a 3 second tempo up and down .
20 x 3 butterfly sit ups or GHD sit-ups
AMRAP for 15 minutes of:
9 Deadlifts 155/115
12 HR push-ups
15 box jumps 24/20
Sat-Sun - worked the Battle for the Cup. Long days.