June 7, 2017

Daily score: 9

Workout:

A. Slow controlled kip swing development work on rings; 10 min tech work

Done

B. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x4; rest as needed

5 x 4

C. Inverted hang on rings; 20 seconds x4; rest 1:40

20 x 4

D1. Ring rows @41x1; amrap unbroken x3; rest 90 seconds

11, 11, 11

D2. Neutral grip DB bench press; 8-10x3; rest 90 sec

30 x 10
40 x 10
40 x 10

E. Free standing hs hold tech work 10 min

Done

+
20 min amrap @moderate effort
row 500m
50 feet farmers walk
6 tire flips
10 burpees

4 rounds + 225m

+
Assault bike 10 min easy

I rowed for 10 mins

This was super fun.  So pleased with how my high rings turned out under my deck.  Kipping was awkward since it has been so long.  The seated banded muscle ups were hard, I broke it down to 4 sets of 5 because I could only do two good ones in a row.  I have a hard time pressing out of the dip.  Especially if I don't pull high enough.  Inverted hangs were pretty easy.  D series went well.  Free standing handstand work with a spotter was AMAZING.  So much more of 'a feel' for the real thing than being against the wall.  Most of my attempts were just under 30 seconds with some good progress on control.  WOD was fun.  We used 50# dbs for the farmer carry and by the 3rd round it was all I could do to make it 50 feet without losing my grip.  All my 500's were close to 2:05.  Thanks!