Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus
Tuesday, December 7, 2010
pullups for an appetizer
10 x wide-grip dead hang pull-ups 10 x chin-ups (palms up) 10 x chest-to-bar kip-ups 1 x weighted pull-up
then,
5 rounds for time of: 5 x handstand push-ups 10 x bastards 15 x KB swings, 2 pood
record 1RM on weighted pull-up. Use any means of securing weight to body and use any grip; only rules are start dead hang and get chin over bar.
ReplyDeleterecord time for metcon wod. bastards are burpees but you tuck knees up to body during jump explosion. Use 70 lb. DB in place of 2 pood KB if needed.
recorded 90 lbs for pull-ups and 12:07 for wod
ReplyDeleterecorded 75 lb for pull-ups and 13:08 for wod. bastards were a fun twist on a burpee.
ReplyDelete