Ascending AMRAP

My shoulders are a bit angry from yesterday. Out in the garage after 4pm.

Warm-up

  • 2:00 SkiErg (406m)
  • 20 PVC Passes

Midline

4 Rounds

  • 30 Hollow Rocks
  • 30s Sandbag Hold (100#)
  • 20s Superman
  • 20 alt Side Crunches

Took about 10:45. I split the rocks up 18-12 the last two rounds.

Conditioning

20:00 AMRAP

  • 1-2-3-4-5… Strict Pull-ups
  • 2-4-6-8-10… DB Goblet Squats (50#)
  • 2-4-6-8-10… Box Step Overs (24″)

I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.

Not Even Five Rounds

Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.

Warm-up

  • 4:00 SkiErg (911m)
  • 5/5 Single Arm DB Hang C&J (15#)
  • 5/5 Single Arm DB Hang C&J (30#)
  • 5/5 Single Arm DB Hang C&J (40#)

Conditioning

7 Rounds

  • 40 Double Unders
  • 20 Air Squats
  • 5/5 Single Arm DB Hang C&J (50#)

I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.

Midline

4 Rounds

  • 20 OH Plate Crunches (45#)
  • 20 alt Side Crunches
  • 20 Russian Twists (45#)
  • 10/10 Side Bends (70#)

Finished in 9:26, doing everything unbroken.