Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs
B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.
A: Double Under/6 Knee raised pullups/3 wall climbs per round
B: 1+4/1+18/1+15/1+12
A
Done Rx
B
Rx @ 27-29-29-30 reps ( 100m run = 1 rep)
Grip killer for me !
A. 40 sec of DUs (got 19-30), 6 1-banded strict pull-ups, 2 wall climbs
B. 20kg KB, T2B on Dirty South bar. 1+run+6/1+run+4/1+run+6/1+run+5 – couldn’t get into a rhythm on this one. Was trying to get multiples of the T2B, only had 1 full set of consecutive doubles. Suggestions for linking T2B would be helpful…
DUs felt great today, though. Was linking 20 at a time during some rounds of A and during warm up. This was also my first workout doing full overhead KB swings with 20kg DB.
A. Rx, 8 L Pull ups and 4 wall climbs each round.
B. Rx. Each set was 2 rounds + 100m run
A 2sets of du unbroken, others not , 6 L seated ring pull up, 4 wall climbs ,
B I did the group wod on the wall which was benchmark Kelly , did it with a 30lb ball by mistake , 30:06
A: 40 DU, 6, 3 each round
B: 1 +15, 1 +15, 1+11, 1 +14, this was harder than it looked. It kicked my butt
A: DU practice and blue band for pull-ups.
B: 1+17 / 1+12/ 1+6 / 1+7 – had to use the 63# because there were no 72# left.
A. Complete, 6 each round(tough), Wall climbs:3,3,3,4,4 per round
B. Rx 2rds, 1+8 kbs, 1+8 kbs, 1+6 kbs
Part B was sneaky tough. I had nothing on the final 100m.
A. Done RX. L Ring Pullups 8/6/8/8/8. 4 wall walks each time.
B. Subbed 10 burpees for the run. 2+3, 2+2, 2+1, 2+4. 250 reps.
A. 40 dus. 6 regular pull ups. 3 wall walks.
B. About 1 1/2 rounds each time.
A. complete. Strict pull ups, unbroken DU all but 1st and last rounds.
B. all sets completed with 2 rounds. I had :12, :09, :00, :11 seconds left after 2 rounds each set. I just set a goal to get 2 rounds within the 3 minute block as fast as possible.
A. Completed. Doubles unbroken. 8 strict pullups per round. 4 wall climbs per round
B. Did the 100m run as a buy-in. Then did AMRAP with remaining time in the 3 minutes. All Rx.
2 full rounds
1+13
1+15
1+14
Nice work Greg!
Well today my double unders weren’t having it. My timing was off. The first set I only missed by a few but every set after was sets of 2-5 du’s. Which is strange because yesterday I was doing sets of 30-40? Consistency. Swapped L pull ups for strict pull ups and made numbers. Wall climbs usually 2-3. I’m just slow. The sprints went well. Toes to bar not good so switched to leg lifts on a bench. Floor to ceiling. KNS went well until the last two sets. 2 rnds +6 leg lifts, 2 rounds +10 leg lifts, 2 rnds… Read more »
I am with you Ty! My forearms were on fire!!!