Wednesday, January 13

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 25 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
14 min AMRAP
14 Over Head Squats, 95#
14 Toes to Bar
42 Double Unders
+
12-15 min easy run constant jog    

A1: 15# made all reps

A2: 14, 11, 10, 12

A3: last set of 3 very hard

A4: only did 3 on the last set felt hard

14 AMRAP 

2rds 19 reps.  Legs felt tired, never thought I'd say toes 2 bars felt better than OHS's 

Before this workout I joined in a partner WOD and did 

25 shoulder to overheads at 115# and 40 wall balls at 20#'s in 8 minutes resting when partner did his reps. 

Constant light jog was 17 mins and did a little over 1.5 miles furthest so far without stopping