Back from vacation workout…
3 rounds of
Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of
* For Kipping shoot for 12+ rounds and for Strict 9+.
Results: Metcon 10 rounds plus 9 reps.
3 rounds of
5 rounds to work up to a heavy
Then AMRAP in 12 minutes of
For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.
Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.
Every 3 minutes for 15 minutes, work up to a heavy
Then for time
Then Popey WOD, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of
Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.
4 rounds of
Then 3 rounds
Then EMOM for 10 minutes alternate
Finisher, for total Calories 8 rounds of
Results: Only could manage 3 Archer Pullups per round. Row 80 calories… 10 per round.
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.