2014-07-29 WOD

WARM
std warmup
200m run
15 situps
10 pushups
push-press drills

MAIN

A. 8 min EMOM - 1 power clean + 3 push press at 70-80% 1RM
- I did 135# (73% my ORM of 185)

B. 3 rounds, max effort, 2 min cap each, 5 min rest b/t
{
250m row
15 burpees over bar
}
times: 1:48, 1:53, 1:53

C. Skill work
I worked on MUs, butterfly pullups
2 on bar,
2 attempts on rings but wasn't feeling it
3x5 pullups - managed to get the butterfly kip going on a couple of them for 2-3 reps but it fell apart pretty quick

I added:

D. HSHolds
3x30s, balance off wall for few seconds at a time

E. 2x Front lever negatives

F. 2x hanging L-sit (15s each)

G. 3x10 GHD situps