10/9/17 - 10/12/17

Monday:

20 Minute EMOM:

1st: 6 Burpees + 8 pull ups

2nd: 45s AB @ 80%

3rd:  6 Burpees + 8 HSPU

4th: 45s Row @ 80%

+

25min AB Speed Play session

3min @ Z1/easy spin

2min @ 325W

3min @ Z1/easy spin

2min @ 350W x 2 sets

3min @Z1/easy spin

2min @ 375W

3min @ Z1/easy spin

2min @ 400W

3min @ Z1/easy spin

2 min @ 425W

EMOM: No issues, all within 45 seconds
AB Session: Session went really good, 375 was back and forth but got it back on track for 400 and 425. Ankle was a little sore the next day.

Tuesday:

20 Minute EMOM:

1st: 60s amrap power clean 185 - SINGLES

2nd: Rest

3rd: 60s amrap Row Calories

4th: Rest

+

30 Minute amrap @ Cool down effort:

75 Calorie AB

25 KBS 55

75 Calorie Row

25 Step ups 20" box

20 Min EMOM: 12,10,10,10,10, 
30 Min AMRAP: 2 full rounds and called it

Wednesday:

A1. DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1;rest 30s

A2. Feet elevated ring rows; 8-10 reps @20x1; rest 30s **Sub strict pull ups if this bothers your ankle**

A3.DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1; rest 90-2:00s x 3 sets

B1. Bar muscle ups; 4-6 unbroken reps; rest 30s **Careful coming down from the bar..**

B2. Medball Clean over shoulder @ 100lbs; 30s 'amrap'; rest 30s

B3. Weighted upright dip hold on rings; 20-30s; rest 2 minutes x 3 sets

+

10 Shoulder to overhead 135lbs

20 Tuck Ups

10 CTB Pull Ups

3 Minute AB @ 200W (Recovery but not 'easy') x 3 sets

A1,A2,A3: 45lbs and it was smooth, I took your advice here with weight. Rows were easy as well.
B1,B2,B3: 6 UB BMU's easiest so far, Medball Cleans were 2 every 5 to 6 sec or so and used a 20lb vest for Upright holds 30 sec each time. 
Metcon Sets: UB 135 StO reps. Sets of 5 or 4 on the tucks, UB C2B's and no issues with 250 watts bike recovery.