Biked 35k yesterday so just some strength today….
3 rounds of
Every 2 minutes for 10 minutes
Then every 2 minutes for 10 minutes
Results: Done as shown.
This WOD was inspired by a post on Instagram by thegymnasticscourse.
For max Pullups, 2 rounds of
Rest 2 minutes, then for max Toes to Bar, 2 rounds of
Rest 2 minutes, then for max Dips, 2 rounds of
Rest 2 minutes then for max Rows, 2 rounds of
Rest 2 minutes, then for max Situps, 2 rounds of
Rest 2 minutes, then for max Tricep Extensions, 2 rounds of
Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.
3 rounds of
Then 3 rounds of
AMRAP in 20 minutes
Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.
3 rounds, resting 2 minutes per round
Then 3 rounds of
Then accumulate
Then as finisher
Results: Pullups 9-9-8. Dips 12-12-12. Jumping Muscle Ups worked better than I expected. Started with a high step and was able to reduce it down to just 3 risers once I got the transition down. Saved the run for later in the day so there was about a 5 hour pause between the gymnastics session and the run.
Three rounds of
Every 2 minutes for 12 minutes
AMRAP to failure
Then an iFit Bike HIIT
Results: Strict Press got up to 130lbs. Cleans and Press – 7 rounds. Bike at 16 resistance baseline – couldn’t keep the recommended pace…