A)
3 rounds for time of:
800 meter run
50 Pull ups
B)
3 rounds for time of:
600 meter run
35 Pull ups
C)
3 rounds for time of:
400 meter run
20 Pull ups
Choose your poison. You get only 20 minutes to complete either of the workouts. If you have to use a band for pull ups, you are automatically relegated to workout C. Workout C is also the only workout were you are allowed to scale down the pull up reps even more if needed. The major goal is to finish the workout, as this is where the intensity is and intensity is where the results are.
The runs are as follows:
800 meter run - From middle garage door up to 90th street (stop sign), then down to the farthest side of 88th street, and finally back through the middle garage door.
600 meter run - From middle garage door up to the first tree past the flag pole, then down to the farthest side of 88th street, and finally back through the middle garage door.
400 meter run - From middle garage door down to the farthest side of 88th street and then back through the middle garage door.
Post time to comments.
How convenient, right?
Really great work 6 a.m. Several people tore up their hands, but no-one quit.
Nice work 5a.
Finished in 17:25- I def. need to work on both running and pull-ups.
B-C Hybrid
3 rounds:
600 meter run
20 strict pullups (assorted bands)
19:11
Started with the tan band, then moved to the blue band and finished with the blue/purple band combo.
Great workout today and I will for sure be sore tomorrow.
See you when the weather turns bad.
Lift + 1
Bench Press (1st time I've done it in about a year so don't make fun of my weight)
135X5, 155X3, 175X3, 195X3 (Hard but could have done a little more)
Deadlift Partials (Heavy Set of 4)
** Elevated on a 12" box, below knee
265, 330, 375, 395, 415X4
Cable Row X10 (300#)
Sit Ups Holds X30 secs
Bkward BB Lunges 135X5EA
REST 6 HOURS (Busy Day)
Metcon - Never Back Squatted in a WOD before so figured I'd try it...
4 HSPU
8 Bodyweight Back Squats (185#)
12 Pull Ups
** 10 ROUNDS **
- All sets must be unbroken to count
- 15:23- All Unbroken, No misses
7 rds of 3 front squats @ 125, 200m run
(Stabbed my hand Tuesday afternoon, so I'm trying to stay away from anything with grip for a few days.)
My arbitrary goal was sub-15, and I finished in 13:43. I'm arbitrarily happy with that.
Tried to push the runs and keep a strong back at the bottom of the squats. I think I was successful with the squats. I always run hard the first and last round - it's those damn middle rounds where I slack off a little.