Option 1: If you are one and done and/or are repeating the workout on Monday then complete todays training session.
Option 2: If you are repeating the workout on Sunday then take today as a full rest day.
A.
Every minute, on the minute, for 40 minutes:
Minute 1 – Assault Bike x 15/12 cals
Minute 2 – Strict Pull-Ups x 4-6 reps
Minute 3 – 45 seconds of Reverse Sled Drag (medium load)
Minute 4 – Rest
55+:
Every minute, on the minute, for 40 minutes:
Minute 1 – Assault Bike x 12/10 cals
Minute 2 – Strict Pull-Ups x 3-5 reps
Minute 3 – 45 seconds of Reverse Sled Drag (medium load)
Minute 4 – Rest
*If your forearms are feeling beat up today then sub the strict pull-ups with 15 air squats
B.
Every minute, on the minute, for 10 minutes:
Ab-Wheel Roll-Out x 5 reps + Bent Over DB Rows x 5 reps
18.1 on Saturday. Decided this year was going to do all the WODS during the community wods with all the gyms. Added bonus 16 year old daughter is doing them as well. So for me it was 261 all t2b ub , I went out to fast on the rower at 1200 eventually dripped to were 900 was a struggle. Thought about re doing but with no real chance of making the top 200 might just move on. Will decide in the morning. Pic of daughter and one of our top girls. My daughter realized they had to the same… Read more »
A. Done….I made my daughter’s boyfriend join in the fun! 🙂 Forearms felt ok but just being smart with the elbow tendinitis so we replaced the strict pullups with banded air squats. The time actually went by pretty fast! Good recovery workout after 18.1!
Oh glad he was able to join!!
18.1: 266
Due to the time difference I did the workout before receiving your notes so my plan was to keep the row steady so not to be gassed and take too much rest. I averaged 950-70 on the row except for the last two which was a bit faster.
I felt I moved well but probs could have maintained 1000/row. I think I’ll give it another go Monday.
If you can hold a 1000/cal per hour then that will give you a significant amount of more reps so definitely try that!
A. Done
My forearms weren’t sore before but they are tired now after those 60 strict pull-ups!
No sled and trained in my garage so I tied some chains to a sand bag and just dragged it around for 45 seconds.
18.1 redo on Monday.
A) done… wasn’t very motivated at the beginning but once I got moving felt great. Still debating if I will redo 18.1 on Monday. Happy with my score but would like a few more reps to keep me competitive
A. Done. Good little one to get the blood flowing
18.1 – Rx 211. I”m gonna be good with that! My plan was to complete 7 rounds, so I’m happy with what I did. I do wonder, though, what would have happened if my plan was 8. 🙂
Great job Lisa!!!
Did 18.1 today. The first 5 rounds T2B UB and kept a 2min pace which was the gameplane. Then started struggling with the t2b so the last 4 rounds where really slow. Might redo it on Monday….
A. Got 7 rds then judged for 18.1.
Kept all AB to :30 or faster. Quads getting smoked doing sled drag
B. Done