Daily score: 6
Workout:
A. Split stance two arm DB strict press; 8-10x4; rest 90 sec (switch
split stance front foot)
20x10
25x10
30x8
30x7
B1. Pike position on box shoulder taps; 20 reps x3; rest 1 min
20x3
B2. Ring lean away pull ups; amrap unbroken @20x1 x3; rest 1 min
3,3,3
C1. Incline bench DB batwing rows; 10 reps x3; rest 1 min
25,30,25
C2. Ring pull ups; amrap unbroken @31x3 (externally rotate and
protract at the top of each rep) x3; rest 2 min
2,2,2
D1. HAnging L hold; amsap x3; rest 1 min
10,12,13
D2. Side body overarch; 6 reps x3/side; rest 1 min
6/side x 3
+
3 rounds for time:
20 burpees
50 double unders
8:50
+
mobility work 20-30 min
Done
The pull up variations were hard today...I felt heavy but I kept the tempo. I nearly got a third rep on each of C2. My right quad kept cramping on the L-sit hang holds. But even if it hadn't, I don't know how much longer I would have made it. WOD had me laying on the floor after. Damn du's...still doing sets of 10-15 and getting tense. Thanks!
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