Workout of the Day
A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
Compare results to April 9, 2015.
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
A. Chair dips v. muscle-ups, pistols w/out kettlebell. Bryan – 70, 24, 10, 18, 1 sec. Christy – 55, 25, 23 (to 2″ box), 20, 1 sec.
B. Bryan 60# dumbbell lunges v. kettlebell, Christy 20# dumbbell. Christy completed 7 rounds but not EMOM.
A: MU 10, Pistols 16 (Bodyweight, worked in nanos, usually do pisols in olys), hspu 27, c2b 18, L Sit :32 seconds
B: Holy crap I underestimated that, but RX
A: MU pull to hip 11, 24kg pistol 16, SHSPU 8, SSCTB 10, ring knee L sit 45s
B: Complete rx
This was a great workout, probably the toughest I’ve done (I usually stick to the “Fitness” ones but this looked “fun”). Thanks for the good programming.
MU-6
Pistols – 15 with weight, 15 w/0
HS Pushups (head to deck) – 15
C2B Pullups – 22
Lsit – 45sec, mix of legs out and bent
Part B was an asskicker but I made it through!
A. Rx: 12/22/15/22/37sec
B. Done Rx
A. This part felt ok. Part B not so much. MU-16, Pistols-22, SHSPU-29, Sup. CTB-24, L-Sit-26s.
B. Only 9 min completed RX. Hands were about to rip and I felt like garbage so I stopped.
Took it easy today. My grip and lats are shot from yesterday.
Skipped Part A. Did some easy barbell practice instead.
B. Completed the work off the clock.
A. MU: 8 / P: 20* / HSPU: 19 / C2B: 17 / LSit: 15s
… deadlifts yesterday stole a bunch of hip and back mobility – weighted pistols weren’t happening today … so just did regular
B. Complete. Grinder.
… TTB first and last set UB / all others 6/4 …
A. Apparently was too lazy to do this on 4/9/15, so this was baseline for me. Pistols @ 12kg, HSPUs had a little kip to them (wanted to work on movement), MUs and L-sit Rx’d: 9/20/14/:31
B. Completed Rx. Beast of a WOD … snuck up on me after round 3. Last set of T2B took :55