Wednesday

Wednesday- UB CP + MAP Varied building
A1. CG Bench Press @ 31X1, 5 x 3, rest 30 sec
A2. L-Sit Rope Climb + Rope Climb, 5 x 1.1 rep, rest 2 min **try to do second rope climb legless as long as possible
+
4 min @ 90%
Row 500m
50 Wall Ball, 20#
40 KB Swings, 70#
30 Push Press, 115#
20 Double KB Front Squats, 53#/h
10 Box Jump Overs, 30"
rest 4 min
6 min @ 90%
Row 500m
50 Wall Ball, 20#
40 KB Swings, 70#
30 Push Press, 115#
20 Double KB Front Squats, 53#/h
10 Box Jump Overs, 30"
rest 4 min
rest 4 min
For time:
Row 500m
50 Wall Ball, 20#
40 KB Swings, 70#
30 Push Press, 115#
20 Double KB Front Squats, 53#/h
10 Box Jump Overs, 30"

A1. 195/215/235/255/275
A2. Done, first 3 sets I was able to get all the way up the rope. The 4th and 5th set I got about 3/4 the way up.

B. 40WB/14KBS/13:13
- Did a set of 20WBs on the last round and I don't know if it really helped me that much. My workout partner beat me off the wall doing sets of 5. 4x10 on the KBS. 3x10 on the puch press. Wanted to do more on that but changed it mid workout. 15/5 on the front squats. That hurt,