Barra Max

WOD: Posto 4 Barra da Tijuca

5 x Max pull-ups (after a week off pull-ups)
16-8-7-6-6

Then:
3 x 15 sec 1 leg L-sit each leg (low p-bars)

4 x 45 sec run @ 94 spm (per foot)


22/6

Pre:
3 x 20 sec each exercise with 10 sec rest
Side kicks
Bear Walk
Knees up running on the spot
Vertical jump no heel touch


WOD:
3 x 30 secs each exercise with 15 secs rest (didn't worry about counting reps today)

Push-up position side kicks
Bench dip to bridge
Deadlift + Bent over row @ 2x8kg
HSPU
Plank
Lunges @ 2x8kg
Clap push-ups
Pull-up + knee raise on negative


Post:
Mid winter swim in Petropolis
Toyed with some underwater kettlebell exercises:
Underwater walk @ 2x8kg
2 x 10 Plyometric squats with breath each rep at surface @ 2x8kg