Friday, September 30

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 8-10, rest as needed b/w arms

A2. Supinated Grip Chin Up, 3 x 2-3 unbroken, rest 2 min

+

Run 400m MAX EFFORT

Rest 2 min exactly

4 rounds for time:

15 Wallball, 20#

12 Russian KB Swings, 53#

9 Burpees

A1: did the first set with the 45# bar and a 25# plate, left arm was weaker than my right and it kept wanting to go out to the side. I used a 20# plate the next two sets.
A2: did 3 sets of 2 reps couldn't get the third one stuck about half way up. Out out of the hole quicker on all sets tho.
Run: 1:50 not a good run
4 rounds:
8:41 feet starting cramping afterwards

Before I did the above workout, I did the neighborhood Workout. I took a 25 minute break between WODs. I got a time of 12:24 in the below WOD.
Nx: Metcon (Time)

1000m Row

40 Thrusters 75#

30 Toes to Ehh

20 Box Jumps 24"

10 Pull-ups