Friday, August 26

Friday- UB Push/Pull + Density + Run Intervals

A1. Strict Pull Up w/ 5# added, 4 x 1.1.1.1.1, rest 10 sec + 45 sec

A2. 4 sets of 2 Wall Walks + AMRAP Unbroken Push Ups in 30 sec, rest 60 sec

+

10 min EMOM

1st- 8-10 Inverted Bar Rows w/ 2 sec pause at top

2nd- 8 Push Press @ 125#

+

Run 5 min @ 9:30 min mile pace, rest 2 min x 4

A1: 4th and 5th rep was hard, when I added the 5 pounds I used the belt with the chain which felt like another 5 pounds.

A2: 28, 25, 26, 23

EMOM: 125 felt heavy but I finishe it

Run: felt fine no issues

Did the above in the afternoon
Did the below in the morning:

Neighborhood WOD

5 min to get a 1 RM Clean ( each # is 1 rep)

Then 12 Min AMREP

200m Run (20/10pts)

5 Bar Over Burpees

10 AbMat Sit-ups

20 Air Squats

I got a score of 464 with a 215 # clean