AM45 min ATW
Jacobs ladder 90 sec
split stance Dbl DB push press x 5/side
split stance KB russian swings x 5/side
Spin bike 90 sec
4/side heavy slam ball/med ball hammer throws
16 side to side 2-arm landmine press
Didn’t count rounds, just went and tried to keep my heart rate EN2/3
PM
Open workout 16.3
122 (+20 from the opens)
:36 – 1:30 – 2:44 – 3:56 – 5:11 – 6:20 – 7:39 – 8:48 – 9:42 – + 5 (with 1 no rep at the buzzer)
Didn’t have a plan, wanted to go off feel. I remember in the opens having this long thought out plan and just wanted to go for it and see what happened. Felt really relaxed and not pressing at all, paced it. Muscle ups felt so easy and the limiter felt more like my shoulders and lats from the snatch not muscle ups. The last round, first rep of muscle ups felt like work but re established good gymnastics position and last reps felt okay. If this was the open I would be mad because I definitely left some reps out there.
+
10 min bike cooldown
Done
+
8 min box breathing
Done