“You won’t get the butt you want by sitting on the one you got.” – anon

Just went for another ‘canal run’ this morning with @scottlew77… here’s how I did: http://t.co/D3YUAjFesI

I can definitely tell I’ve dropped my last 5lbs for race season… Running at 185lbs makes a huge difference for me – not necessarily with time, but in how I feel during and after my runs. It also makes it easier to get the following WOD done.

It’s becoming one of my favorites!

Here we go!

WOD 10-7-15

Warm up: 100 air squats.

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

Main set:

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

2-minute breather (REST)

  • 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 (REST)

  • 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.

Remember that you can scale this to your ability. For example, to do half this WOD, the rep count for the pullups would be 10,8,7,5,5, then 10 pushups each set.

YOU GOT THIS!

See you on Friday!

Allan

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