January 20, 2018

Daily score: 7

Workout:

A. Inverted barbell rows; amrap unbroken x4; rest 90 seconds (chest to
bar and try to keep abs tight and thoracic spine in extension) (use
weighted vest if you can get more than 10 quality reps)


10,8,7,7

B1. Ring push ups; amrap unbroken x4; rest 90 seconds


17,16,15,15

B2. Strict pull ups; amrap unbroken x4; rest 90 seconds


8,7,7,6

C. Large magnitude kip swings on rings with hip extension; 6 reps x5;
rest 90 seconds


6x5

D1. Ring dip support hold at top position; 15 seconds x5; rest 90s econds


Done 

D2. Ring dip support hold at the bottom position; 15 secnods x5; rest 90 seconds


Done

E. Burpee over DB with hop back/hop up tech work from 18.0
announcement - 10 minutes


7 burpees over db emom x 10 = 70 burpees

+
Row 10 min easy
Assault bike 10 min easy

2128m
85 cals

+
mobility work 15 min

Done, mostly worked on right hip/hami

I did this at CFP after coaching.  It’s good to try a variety of ring set ups.  No vest on the inverted rows. Kip swings are feeling better but I definitely go crooked as I fatigue.  I think it’s my right shoulder/lat that gives a bit.  Arms were shaking on the first support hold after the kipping.  Played around with the burpee standard.  I think the hard part is full hip extension prior to jumping lateral.  It’s hard to pause there when I just wanna jump over.  I did 7 good ones in 22-24 seconds.  Thanks!