Take 5 rounds to work up to a heavy complex of
Then AMRAP in 15 minutes of
Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).
Still focused on getting a strict bar muscle up so before going on a hike today thought I would throw in some extra pullup work.
Accumulate 2 minutes of breaking as needed or after you lose balance…
Then 5 rounds of
Then 5 rounds of
For this, do an L-Sit Pullup, at the bottom of the rep do the flutter kicks, another pullup, etc.
Then EMOM for 5 minutes
Results: Frog Stands – quite happy I was able to get in 4 x 20 seconds unbroken over the 2 minutes and had to only stop due to fatigue, not from losing balance. Chest to Bar Pullups – Was hitting the top half of my Pecs so not bad, focus on pulling elbows back at the top. Otherwise the rest was uneventful.
Lynne Benchmark WOD, as many reps as possible in 5 rounds of (no time component)
Results: We have done Lyne before…. this time used 165lbs/75kg. Total of 80 reps… 10-9-8-5-5 and 12-10-7-7-7. Rested 1 min between movements, 2 minutes between rounds. In 2018 77 reps. Spent the rest of the time playing with the rings (low tricep extensions, chest flies).
Sore shoulders and legs from the last two workouts, so taking an easy day today. For time
Try keeping a pace where you are only breathing through your nose. Back off if you feel like you need to breath through your mouth.
Results: 22:56.
Accumulate
Then EMOM for 10 minutes
Then AMRAP in 15 minutes of
Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.