Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!
Warm-up
- 10 Ring Kip Swings
- 10 Air Squats
- 10 Dumbbell Shoulder Press (10# DBs)
- 20 High Knees
- 20 Butt Kicks
- 1 Muscle-up
- 20 Arm Circles
Conditioning
18:00 AMRAP – Partner – I Go, You Go Rounds
- 15 DB Thrusters (20# DBs)
- 2-4-6-8-10 MU, then 12-14… Ring Pull-up
I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.
Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.
Midline
3 Rounds
- 30 Swimmer Crunches
- 30 Crunches
- 30 Leg Lifts
- 30 Single Leg Lifts
- 30 Plank Hip Dips
First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.
