For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.
Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.
AMRAP in 20 minutes of:
Results: Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups. I think it was at the 15 minute mark. Second time this has happened here :-(. First time was about a week ago where I tore a piece of my palm doing muscle ups. Must be something with the new bars.
The workout at SRCF was running and pullups, so I decided to just run there, do some pullups, run farther, do more pullups and then run home. So my version is… For time:
Here is the map of my route…
Results: 48:38.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Split Squats | Task |
| Tuesday | – | – | – |
| Wednesday | W | Olympic Lifting Class | n/a |
| Thursday | – | – | – |
| Friday | WG | Back Squats Pullups |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Double Unders Lunges Toes to Bar |
Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | M | Wall Balls Box Jumps Burpees |
Time |
| Saturday | WG | Deadlifts Ring Rows |
Task |
| Sunday | – | – | – |
EMOM for 12 minutes do:
Then do AMRAP in 12 mintues of:
Results: Worked up to 70kg with the back squats. For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.