E2MOM for 12 minutes (5 rounds)
Then 3 rounds, resting 2 minutes between rounds
Then 2 rounds resting as needed
Results: Done
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 the following 3-part complex, rest as needed between rounds
Then EMOM for 10 minutes
Then the Rocky IV WOD from Atomic Crossfit, for max reps of Double Unders and Burpees…
AMRAP in 2 minutes
Rest 2 minutes then AMRAP in 2 minutes
Rest 2 minutes then AMRAP in 2 minutes
Rest 2 minutes then AMRAP in 2 minutes
Results: For the Bar Dips, I was able to get my sternum to the bar… any lower and I had to drop. Metcon 78-29-74-26 reps.
Based on the Building Pullup Strength instagram post from Learn Calithetics, do the following, resting as needed
Then 3 rounds of (total of 9 sets), rest as needed between rounds…
Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.
3 sets of
Then 3 sets of
Then 3 sets of
Results: Just a quick workout to continue building strength in pullups.