A. Max UB Pull-Ups (1 set) - if your max is less than 20 reps rest 3 minutes x 2
B. Max UB HSPU (1 set) - if your max is less than 20 reps rest 3 minutes x 2
C1. Band Face Pull x 12 reps @ 2012 tempo rest 30 seconds
C2. Pendlay Row HEAVY x 8 reps rest 90 seconds x 4 sets
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For time:
50 Double Unders
40 Burpees
30 Toes to Bar
20 Chest 2 Bar Pull-Ups
10 Muscle Ups
A) 50 (7 rep PR)
ReplyDeleteB) 15 strict × 2
Class WOD
A) 20
ReplyDeleteB) 10, 6
C1) red band
C2) 85
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14:08 (sub 10 ring dips for muscle ups)
A) 19, 10, 6(butterfly, 1 rep pr on butterfly pu)
ReplyDeleteB) 3, 3, 4
C1) red band
C2)85, 95, 100, 105
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(Subbed c2b for pu, subbed mu for 20 ring dips w/ purp band)
12:14
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AB (5 min of 15 on, 45 rest) rest 4 min x 3
46 cal, 44 cal, 45 cal
I just did your 30 min AB workout your posted. Horrible.
DeleteNice! Found that one on Austin Malleolo's Instagram...definitely a rough one!
DeleteWait I lied I thought you were talking about a different AB workout- the 300 cals I made up lol
DeleteYou have to do it again next week & beat your time =D
20
ReplyDeleteSkipped
Green band/85
14:30ish
Arms where pretty fried from climbing and zip lining all day :)
30 min AB. 1 min on 1 off 45,45,30,30,15,15 repeat. 302 cals
ReplyDelete3 sets
10 strict ttb
5 strict pullup @3111
5 strict hspu @4101
5 UB muscle ups
A. 23. Shoulder is off.
B. 27 kipping. That's a roughly 15 rep kipping PR.
C. Green band and 225
Metcon
Subbed GHD for TTB and did strict C2B.
5:56
A: 55 ( 5 rep pr). B: 43 ( 2 rep pr). Wod: I forgot to look at the time but I suck in this wod an really couldn't breath do to me being sick all week, till Monday ill start up training hard again I hope lol
ReplyDelete