January 4, 2017

Daily score:  6 (a little stiff, sore, not awful, and tired from work)

Workout:

A. FLR on rings in external rotation; 15 seconds x6; rest as needed
(posterior pelvic tilt, tight abs, tight glutes)

Done

B. Hanging L hold; amsap x5; rest 90 seconds

33, 23, 16, 20, 16

C1. Strict CTB pull ups; amrap unbroken x2; rest 90 seconds

3,3

C2. Strict ring dips; amrap unbroken x2; rest 90 seconds

8,7

D. Seated muscle up transition drill; 10 reps x3; rest 90 seconds

10x3 

E. Single arm ring row; 10 reps x2/side; rest 30 sec bw sides

10/side x 2

F. Kip swing tech work on rings working on large magnitude and
straight arm pulls getting hips to rings - 10 min

Done

+
5-10-15-20
burpees to 6" reach
10-20-30-40
row calories
DB power snatch 35#/hand

19:38

Strict CTB felt harder today for some reason.  The mu drill was improved though.  The first set I did 10 unbroken.  Kipping felt good.  I still don’t think I have a clue of timing for when I would pull but I guess we’re not there yet anyway.  The wod was kinda fun.  I did the whole thing unbroken.  I wanted to stop and rest on the last set of db snatches but wasn’t close to failing, just tired, so I just kept going and am proud of my effort.  Thanks!