Strength/Skill Work

4 rounds of:

• 4x5 Front Squats, building: 125,135,155,165lb
• 4x8 Reverse V-Ups (leg sliders)

WOD

For time, with an 8min cap:

• 21 Burpee Plate Jumps
• 21 Front Squats
• 15 Burpee Plate Jumps
• 15 Front Squats
• 9 Burpee Plate Jumps
• 9 Front Squats

The RX weight is 95lb. I started off with 85lb, but dropped down to 75lb about 3 squats in. Even with that, I was 4 squats short of finishing in the 8min cap. I attribute this to some combination of going hard in the first half of the workout, and not eating that well the last few days.

Strength / Skill Work

5 rounds of:

• 5 Back Squats @ 70% 1RM
• 8 Barbell Bicep Curls

My 1RM is never really that accurate. I did my first set at 155lb, then bumped it up to 165lb for the rest. Curls were 55lb .

WOD

4 Rounds for Time (8:00 Time Cap)

• 15 Wall Balls @ 20lb
• 10 KB Swings @ 53lb
• 10 Chin Ups (or 5 Ring Muscle Ups)

I came very close to finishing it all in 8 min, but missed by a bit. I got through all the wall balls and 4 swings on the last round before time ran out. The chin ups were pretty tough. I think I kept putting my hands too wide on the bar to facilitate kipping, but then I didn’t get a good enough grip on it. I also tried out these new grips that they had at the gym to keep my calluses from ripping, but that made it harder to hold onto the kettlebell and the wall ball.

Strength / Skill Work

• 3x16 Suitcase Walking Lunge Step @ 35,40,45lb
• Butterfly Pullup work. I’m basically there, just need to get the tempo and leg movement down so I can do them repeatedly without swinging wildly.

WOD

4 Rounds For Time (17min Cap)

• 20 Pullups
• 20 Goblet Squats @ 30lb
• 10cal Assault Bike (subbed for 40 double-unders)

I did kipping pullups for the first two rounds, but completely tore up my hands in the process. So I switched to SVPUs for the last two rounds. I finished the workout in 13:59

Gymnastics

• 3x8 Supine-grip Ring Rows: Slow pull (no snaking or jerking) with a 2 second hold at the top. Rest 60 seconds between sets.
• 5x60sec Bottom-of-Squat Hold: Rest as long as you were able to hold. Fight for upright torso position.
• 5x Chin-over-bar Hold for max time: Stay hollow at the top, use a band only if absolutely necessary. Rest as needed between efforts.
• 4x10 per side One-Legged Box Squats: No rest, just switch sides.
• 4x30-60sec Plank on Elbows

The gymnastics work was pretty brutal today because it was almost exactly the same thing we did during the WOD. I couldn’t even do the chin-over-bar hangs because my hands were dead. The ring rows were really hard as well. The rest of the workout was decent. I killed squat holds and did fairly well on box squats (though I didn’t know the focus was on going slow and balancing). I hit 45sec on each plank.

Strength/Skill Work

4 rounds of:

• 6 RLESS per leg with 60lb dumbbells
• 8 Tricep Kickbacks per arm with a 10lb dumbbell

WOD

One

6:00 AMRAP

• 10 Wall Balls @ 20lb
• 10 Push Ups
• 8cal on the assault bike (subbed for 50 Jump Rope Singles)

Got 3 rounds + 17 reps . Did the 3rd and 4th set of pushups on my knees.

Rest 3:00 between WODs

Two

6:00 AMRAP

• 10 Goblet Squats @ 30lb
• 5 Renegade Rows @ 15lb dumbbells
• 8cal assault bike (subbed for 50 Jump Rope Singles)

Got exactly 3 rounds

Strength/Skills

4 rounds of:

• 3 Paused Front Squats (3-second pause at the bottom)
• 1min Air Assault Bike

Rest 2-3min between rounds.

I worked up to 155lb .

WOD

12:00 EMOM

Odd minutes:

• 7 Goblet Squats
• 7 KB Swings
• Max calories on the assault bike

Event minutes: rest

I used a 70lb kettlebell for the squats and swings, and got 44cal total on the bike. The KB is a bit heavy for me, so I expected to have to scale down partway into the workout, but I’m glad I got through the whole thing without dropping in weight and even came pretty close to my calorie goal (48).

Finished with 7 muscle ups and some L holds.