5 rounds of
6 sets, increasing weight per set
Then EMOM for 5 minutes
Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)
Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.
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).
5 rounds of
Then every 2 minutes for 10 minutes, work up to a heavy
Then 4 rounds of
Then AMRAP in 15 minutes of
Results: Bench 135-175-185-190-195 (2+1). Metcon 3 rounds plus 29 reps.
Here is my first real attempt at an Archer Pullup. Ideally the opposite arm should be straight, so still some work to do…