CC 3/17/15

Skipped upper body dynamic effort strength pieces, trying to give my shoulders a rest. Went straight to accessory work, which feels less impactful on the joints (not less effective). A/B terminology below indicates supersets, which is not how the program is written but have decided to start doing to save time.

 

Accessory: 

1A. Standing Strict DB Press - 3x8
35lb, 40, 45

 

1B. Strict Ring Pull Ups + 10lb Ankle Weights - 3xMax Reps

10lb dumbbell, 3x7

 

2A. Single Arm Dumbbell Row - 4x12
75lb, 85, 85, 85

 

2B. Lying Banded Reverse Flys - 4x25
Red bands

 

2C. Strict-ish GHD Situps - 3x20

 

WOD:

Run 800m
4 Legless L-Sit Rope Climbs
Row 500m
3 Legless L-Sit Rope Climbs
50 Pushups
2 Legless L-Sit Rope Climbs
Row 500m
1 Legless L-Sit Rope Climbs
Run 800m

 

25:00-26:00, subbed 20' arms and legs rope climbs for legless L-sit rope climbs, complete guess on 800m distance (in Pensacola this week).

 

Finisher:

Land mine twists, empty barbell - 5x10 per side