WOD @allandnieva.me

“Life is like a ten speed bicycle. Most of us have gears we never use.” -Charles M. Schulz

I did a version of this WOD last week. I rushed through it and really didn’t give it my all. I felt good this morning, so I upped the reps. If you’d like to see the rep count from last week, click here.

You can go through this WOD with the previous rep count, or you can lower the pullup reps. I would recommend 10,8,7,5,5. Keep the same number of pushup reps. If it’ll help, try ‘jumping pullups’ – just don’t smash your face into the bar (yes, it’s happened… not to me, but I did spend 20 minutes cleaning up that training partners blood so… just be careful).

Get to it!

WOD 9-2-15

Warm up: 100 air squats.

  • Hang off the pullup bar for a minute or two, then go at it.

Main set:

  • 15 bar-to-chest pullups + 20 pushups
  • 12 bar-to-chest pullups + 20 pushups
  • 10 bar-to-chest pullups + 20 pushups
  • 8 bar-to-chest pullups + 20 pushups
  • 8 bar-to-chest pullups + 20 pushups

2-minute breather (and a swig of coffee)

  • Standing Dumbbell curls (3 sets)
    • 2 seconds up, 2 second hold, 2 seconds down (5 reps/side) – lower the weight, then
    • 2 seconds up, 2 second hold, 2 seconds down (5 reps/side) – lower the weight, then
    • 2 seconds up, 2 second hold, 2 seconds down (5 reps/side)

1-minute breather

  • 1 set of tricep pushups to failure, then three more forced reps

That’s it! Be sure to get your recovery meal into within a half hour and re-hydrate.

Running tomorrow…

See you on Friday!

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