"Beast," PP, PL, HSPU, PS, KBSw, Thr, etc

Lunchtime

1/2 mile warm-up on treadmill

"Beast" from SEALFit

Baseline:  ROM and various grinder warm-up exercises for 10 minutes

Work Capacity:  For time:

• 21- 15 – 9 reps of push-press (95#), pull-ups, then:
• 20 rounds of 3 x HSPU, 6 x Pistol (3 each leg), 9 x KB swing (70#)

-    times: 4:04  & 33:40 (2:14 in between components.  60# for KBSw, pistols done with balance assistance)

Strength:  10 – 8 – 6 – 4 – 3 – 1 – 1 – 1  Thruster
-    loads: 45# x 6, 95# x 4, 135# x 2, 155# x 1, 165# x 1 (fail)

Stamina:  Chipper:  15 x Thruster @ 85% 1RM, 60 x SDHP (70#), PVC O/H Walking lunge 200M
-    135# for thrusters

Durability:  Run 2 miles @ moderate pace.  100 x leg levers, 100 x 4-ct flutter kicks.  Active Stretch of Yoga
-     No run

Notes

• Body: Sore arches and soleus.  Ran 800m warmup, had some tibia irritation.  In the evening I was very tired, I believe it was due to this WOD.
  
• Workout: Long, demanding workout, and very shoulder focused.  Felt good after finishing it.  All rds of pull ups and rds 21 & 9 of PP were unbroken.  HSPU started out difficult and then became easier as the WOD progressed.  Thrusters I had to cut down in interest of time, so I did 6, 4, 2, 1, 1 instead.  Chipper went pretty well.  Did core work in the evening.  Going to be sore tomorrow.