4/11/2018

A. HSPU; 3 AFAP every 45 seconds for 20 sets

13 sets strict, 7 kipping

B1. Ring Dips; 12 reps x 4 sets; rest 1min 

strict for each set
B2. False Grip Ring Pull-ups; 10 reps x 4 sets; rest 2min

made sure to stay in the false grip for each rep this time

C1. Half Kneeling Landmine Press; 6-8 reps/arm x 4 sets; rest 60 seconds bw arms 

done
C2. DB Row in Plank; 8-10 reps/side x 4 sets; rest 60 seconds

I removed the ring plank portion this week because I didn't have access to a set of rings attached to a strap of reasonable length. The one I tried to use had a strap about 20 feet long and trying to balance on that was damn near impossible

10 RFT: 
10 Cal Row 
10 HRPUs 

11:18

The HRPU got difficult pretty quickly, but I was able to hold sets of 5 until round 6 or so. Rounds 7 and 8 were split up into 4/3/3, not sure how the last two rounds went. As for the row, I kept around 1250 cals/hr for the first 5 rounds and bumped it up from there. Rounds 6-7 were around 1300, round 8 was around 1400, round 9 around 1600, and the last round was around 2500 cals/hr

Movement Work on your own: 
1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed
2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed
3. Low-rings Kneeling German Hang - 20sec x 3 sets ; rest as needed (mild stretch)"