Workout of the Day
40-54
For time:
100 Pull-Ups
100 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to a 9′ target)
55-59
For time:
75 Pull-Ups
100 Wall Ball Shots (14 lbs to 10′ target; 10 lbs to a 9′ target)
60+
For time:
50 Pull-Ups
100 Wall Ball Shots (14 lbs to 10′ target; 10 lbs to a 9′ target)
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12:44
F 55
Did 4/10 on 4/11
A: done
B: 3 rounds
no rope, 5 pull ups instead
SHSP 6,7,8
16 Alternating pistols
C: 4×75, 3×105, 2×125, 1×150
1×170, 1×180, 1×185, 2×170
D: miss timing, did 5×85, 10×65, 15×45
Optional 11:58 kipping HSP
10:45 (11:13 last year)
53 Y.O.
RX’d: 16 1/2 mins
I was on the pull-up bar for 9 1/2 minutes, and it went like this:18, 12, 8, 5,5,…then ..333’s and 2s real fast with alot more need for rest after 65 or so.
I never got a string better than 20 WB shots (22 lb home-made ball). The Legs definitely recall yesterday’s toil.
Nice job Wells!
Today 8:48, MQ last year 10:38. Felt great! Wore hand grips this time, kept with 5’s on the PU and 4’s last two rounds. WB much better strategy, last time I was hitting big sets and heart rate jacked, this time went 15/15/10/10/10/10/10/20.
15 minutes HS walks practice prior and 3 rounds of 20 OH walking lunge and situps post work out.
Great improvement Christine!!!!
10:25 pull ups slow wall balls in 4min
9:46
9’48”
8:46. Last year 8:33. Checked and was actually 90 seconds slower on pull-ups vs last year but made most if it up on the wall-balls which was encouraging. Felt like a potential tear was coming on around half way so took the sets down 3’s today…thankfully skin seems to have held up.
12:23
4/10 on 4/11
A. Done
B.
LLRCx2
SHPU@4″x8
Pistols x20
C. Off 355- failed 99%
D.
185#x5- .15sec
155#x10- .27sec
135#x15- .43sec
Optional.
5.34RX…. Done… Just done
8:51 M-55-59 Rx (75/100) Last years MQ did 10:37 1:45 improvement. Considering how my leg felt coming off of the this week I feel pretty good about it.
Great job Greg! I hear you on the legs…
I am severely humbled by you Greg. I am 53 and you smoked me so bad I will keep my time to myself. I know what you mean about the Leg death experienced especially yesterday.
Gary, keep in mind I only had 75 PUs and a 14lb ball.
Solid Greg!!!!!!!
10:22 pull ups get me everytime. Going to dominate them in 2015!
Yeah girl! Get it!
12:10
10:52
14:59
15:21
13:05