WOD
“Spotless”
AMRAP 20:
150 Meter Kettlebell Carry (70/53)
20 Russian Kettlebell Swings (70/53)
10 Strict Pull Ups
WOD Guidance & Goal: Aim for 4-6 rounds. Try to complete carry without putting the kettlebell down. Get more than half of the swings before resting. Small sets of pull ups, do not go to failure.
Post Rounds to Comments.
BARBELL CLUB
clean+2 front squats+jerk
build to heavy
Dips
5×10
4+23 red band pu
3:23 for 100 sit-ups
5 (ring rows)
4+ up to 3 pullups
3:29 on 100 situps
El Guapo
3+20 rx weights but not all pull ups were always strict..
3:12
4+20 Rx (started on swings)
3:24 100 sit-ups
4+12 (pullups were a bit dodgy in round one)
2:47 for situps.
4 + 18, 35#, pband PUs r 1, then rband
5 +2, 26#, RRs
4+33. 53#
3:42 sit ups
BBC 160# complex
Dips w red band after round 1
4 + 2 PUs. 44# cowbell. Strict PUs with two thin bands (purple and thin red).
4:37 situps
I’ve got a fever. And there’s only one cure….
Yeah you know what I’m talkin’ about.
5+14 Rx
3:50ish sit ups
3+6, got hung up on the strict pull ups had to add another band. (Green/red/black) Banded PU, 35#KB. @:34 on Sit up, only did 50 (Still sore from Tuesday :P)
4+20 Rx started on swings
Singles on Pull-ups
3:30 situps
4+2 44# Black band PU
100 sit ups – 4:35
5.0 rx
3:40’s on situps
4 rx – tough standards today (especially getting those toes off the ground before pulling)
BBC: 195# for the complex. A huge “nice job” to PETE for killing it with form and confidence today. I’m so excited for your lifting comp 🙂
fun sesh today! glad you stayed!
4 rounds + 150M + 20 RKBs Rx
3:54 on sit-ups
4+26 Rx / 3:04 sit ups
7, 35# & 5 pull-ups / 2:59 on sit-ups
5+2Rx
4:07
loved this workout. so different. so hard!
4+25rx
100 sit ups for time- 3:33
4+3- 44#/ red band
3:48 100 sit-ups
Barbell- 130# (pr)
5+2 Rx
4:46 -100 SU
4 + 26 Rx
3:02 sit ups
So heavy,, gonna need a good stretching after this one.. I feel like I’m 2″ shorter from carrying that kettlebell…
Jumping back into DCF programming from home!
4+ ~80m
53#, 2 loops of back yard (1 loop is ~80m), 2 bands. Pull ups on jungle gym monkey bars.
4+23 Rx
3:30 100 situps
5 rnds RX