by Molanimal

January 25th, 2017

Gymnastics/Core
A. Three rounds of:
2-3 Legless Rope Climbs
50ft HS walk
Rest 90 seconds between rounds

B. Three rounds of:
50ft Seal Walk
10 Arch-ups w/3 second hold at top
20 Russian Twists (unweighted)

Conditioning
200 Meter Run
15 Overhead Squats @135/95
12 Bar-Facing Burpees
Rest 2 minutes
x 4 sets
+
Rest 5 minutes
+
5 Rounds for time:
50 Double Unders
15 Toes to Bar

6 Comments

  1. A. 2 LRC a time broke twice on one hand stand walk, the other two UB.
    B. Done
    C. 15:20 total.
    Splits- 2:08, 2:18, 2:24, 2:30. All UB. Narrower grip made the difference.
    D. 6:49 (first two sets of t2b UB, then 9-6, and 7-4-1-1-1-1
    Arms were quite fatigued and abs hurting.

    Great day

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  2. A) 2 legless RC and UB on HS walk
    B) Done this morning
    C)
    1:50
    1:49
    1:50
    1:45

    D) 5:52
    TTB went…
    15
    10-5
    8-7
    8-7
    7-3-2-3
    A year ago I would’ve been at singles very early on.

    E1) barbell hip thrust 135×12, 155x12x2
    E2) false grip hang on bar 15secondsx3

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  3. A and B done.

    Splits:
    2:55 – 10-5 OHS
    2:45 – 10-5 OHS
    3:03 – 10-5 OHS (missed a snatch on the 2nd try)
    2:23 – 15 unbroken. Was happy. Never done 15 UB at 135#

    started dubs and ttb and had a massive headache had to stop after 7ttb.

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  4. A: done as levels to as high as I could without panicking and then finishing with one pill using legs. Got 4-6 pulls legless consistently. Also did wall runs for the hs walks
    B: done
    C: 3:30, 8-7 ohs
    3:56, 9-4-2 ohs
    3:33, 8-7 ohs
    3:30, 8-7 ohs
    D: 10:33, rough day for the t2b, couldn’t get in a rhythm and honestly can’t remember how I broke them up, all DUs unbroken

    Good day overall!

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  5. Lots to modify here as I pulled my hamstring rather badly on Wed night 😦

    A. Did 3 regular rope climbs (with mostly just upper body working) per round
    Did 1 min. HS holds against wall because it hurt kick with bad leg and i could not get other leg to get me in a free standing handstand

    B. Done.

    Conditioning
    Subbed run for 1min on the bike at 60rpm and subbed squats for shoulder to overhead.
    4:00/3:45/4:00/3:40
    &
    12:55. First 3 sets of DUs unbroken, then kept tripping. T2B were sets of 5-4-3. Very tired by end.

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