Workout of the Day
A.
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Strict Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Greg
Greg
February 26, 2015 2:06 pm

Rest day for me. Ready for tomorrow!!

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Michele Vieux
February 26, 2015 4:59 pm
Reply to  Greg

Zzzzzzzz

Joan D
Joan D
February 26, 2015 1:29 pm

I have to say this is by far the hardest condition wod I have done in forever, haven’t ran this long since October when I did my PFA….wanted to quit so bad after 2nd rd and my legs felt like 300 lbs specially when doing HSPU, something I have always been good at specially when doing Diane…..so thanks for the wake up call, need to reintroduce them back in my program: Hspu 10/5 pullup 15 rings 9/6 5:53 3/3/3/3/3 9/6. 7/5/3. 6:36 5/3/3/2/2. 10/5. 7/3/3/2. 6:35 4/3/3/3/2. 10/5. 7/4/4. 6:23 For strength before wod 30 sets of chest work Odette… Read more »

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Michele Vieux
February 26, 2015 4:59 pm
Reply to  Joan D

Welcome back, old friend (HSPU)! Yay for yoga!

Nick
Nick
February 26, 2015 10:55 am

A. Scaled HSPU to 2 abmats, all else RX, barely got last set in time
B. Complete

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Michele Vieux
February 26, 2015 4:58 pm
Reply to  Nick

Way to push!

Mike
Mike
February 26, 2015 10:40 am

PT did some heat with electro stim and graston on my back. Thinks I should be getting back to more normal activities next week. 

Active recovery swim from the Competition programming. 

Going to hit up some hip and back mobility after work. And maybe get in some journalling. 

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Michele Vieux
February 26, 2015 4:58 pm
Reply to  Mike

Oh Graston!

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Michele Vieux
February 26, 2015 7:48 am

Hey Crew,

Today is a good day to use a band in Part A to keep the pull-ups STRICT vs. Kipping. Start without a band (if you can) then transition to one when your pull-ups start to fail.

Enjoy!

Jeremy R
Jeremy R
February 26, 2015 7:36 am

I knew this one was going to push my weakness, and it did!
A. 7:50, 8:12, 8:49, 9:06 Had to transition to kipping pull ups in the later rounds
B. Complete with #53lb KB

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Michele Vieux
February 26, 2015 7:47 am
Reply to  Jeremy R

This will be a nemesis workout to many. Awesome job in seeing it through. Were you able to to the lean-aways after all that in Part A?

Jeremy R
Jeremy R
February 26, 2015 1:38 pm
Reply to  Michele Vieux

I was, I did 4 each round but they were not 4 seconds that if for sure!!

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Michele Vieux
February 26, 2015 4:57 pm
Reply to  Jeremy R

I didn’t see many that were. 🙂

Justin
Justin
February 26, 2015 4:33 am

Since I take Wednesday’s off, I did yesterday’s workout today (wouldn’t want to miss leg day!)

A, 190#, 220#, 230#, 245#, 260#

240# X 4

B. Scaled to 3X 30″ spin bike, 8X95# front squat, 8X toes to bar
1:31, 1:34, 1:37

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Michele Vieux
February 26, 2015 7:45 am
Reply to  Justin

Legs for sure! Good choice. 🙂

Justin
Justin
February 26, 2015 7:52 am
Reply to  Michele Vieux

Thanks for the great, and painful, programming!

Forgot to mention that I chased the squats with pushups on odd minutes and CTB pullups on even minutes.

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Michele Vieux
February 26, 2015 4:57 pm
Reply to  Justin

Whoot!