January 7, 2019

Daily score: 7

Workout:

A1. Inverted row on barbell; amrap unbroken @21x3 x4 sets; rest 90 seconds


5x4

A2. Bent knee L sit with sinlge leg extension; amsap x4; rest 90
seconds (switch the extended leg per set)


23,23,23,23

B1. Arch body hang on pull up bar; amsap x4; rest 90 seconds


:36, :36, :37, :37

B2. HS walk shoulder taps; 14 reps x4; rest 90 sec


14x4

C. Supinated bent knee L pull ups; accumulate 30 reps for time in sets
of 2 unbroken


8:00

D1. Powell raises; 12-15x2/side; rest 1 min


5#x15x2

D2. Elbow on knee external rotations; 15-20x2/side; rest 1 min


10#x17/side
10x20/side

D3. Bent over two arm DB trap 3 raises; 15-20x2/side; rest 1 min


2.5#x15x2

+
3 min max reps bar facing burpees
rest 3 min
2 min max reps burpee box jump overs 24"
rest 2 min
1 min max reps burpees to 6" reach

32,15,17

I still have some arm soreness from yesterday.  Skipped my rest day because I’m feeling good and wanna fit in that hero wod this week.  ‘A’ series went well.  HS shoulder taps I can only do well wall facing.  The supinated pull ups pumped up my forearms.  Trap raises I had to stay light on because my low back and neck get tired.  Burpees were good.  Thanks!