Wednesday, October 26, 2011


Today was more of a skill day than anything, but I ended up having a really good time and a really good workout!

For max reps:

4 Minutes of 15’ rope ascents
4 Minute rest
4 Minutes of Muscle ups
4 Minute rest
4 Minutes of Handstand push-ups

Choose the order of the skills.

Post reps for each skill and total reps overall to responses.

So here's what I did:

Rope: stand/recline ascent/descent – 9
HSPU: head to 2 abmats – 30
M/U: subbed dips w/ band – 16 & pull ups – 17

For some reason the WOD wouldn't pull up on my phone this morning. Had I been able to see it, I would have worn long pants and tried to do some actual rope climbs. But I'm not interested in scraping up my legs so I did the standing/reclining thing...straight, rigid body, stiff legs. It's a tough sub for climbs.

Prior to the WOD we had time to work on whatever skill or lift we wanted. I chose Squat Cleans.

I did three reps every 2 minutes at the following weights: 55-60-65-70-75-80-85

Most of the lifts I felt pretty good on form. A few I noticed I wasn't keeping the bar in close enough.


voluntary 800m run after WOD – 4:30

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