Daily score: 8
Workout:
#12
20 min amrap:
5 strict pull ups
5 strict press @70% 1rm
5 ring rows
5 push ups
8 rounds plus 4 pull ups (70# press)
+
Gymnastic bodies rings;
- reverse muscle up
30s straight arm false grip hang
:22, :22, :20, :20, :20
- LARS
Strap ring fly, 5r
3 full/2 partial, 4/1, 4/1, 3/2, 2/3
+
Assault bike 10 seconds @70%
Assault bike 10 seconds @75%
Assault bike 10 seconds @80%
Assault bike 10 seconds @85%
Assault bike 10 seconds @90%
Assault bike 10 seconds @95%
assault bike 1 min easy
x6
* try to increase the wattage by 25-75 watts for each incremental pace jump.
Approx: 125,175,225,275,325,375+
120 cals total
So good to get gym time. Press and pull ups were hardest in amrap but felt strong. I made the ring rows steep. I jumped forward on the rev muscle up progression because the bent arm hang fires my already tender elbows. Their straight arm was hard but not painful. Everything else was great! Loved the burn on the bike. Thanks!
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