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1/31/2014 8a
5 Rounds (each for time):
- 200 singles
- 12 alternating pistols
- 12 pull ups
- rest 90 seconds
--or--
4 or 5 Rounds (each for time; decide on 4 or 5 rounds before starting):
- 200 singles
- 12 assisted alternating pistols
- 12 jumping or band pull ups
- rest 90 seconds
--or--
4 Rounds (for time):
- 200 singles
- 12 goblet squats
- 12 ring rows
- rest 90 seconds
Then:
10 sets:
- down and back Waiter Walks (heavy KB up/heavier KB down)
- 5 toe to bar or 5 knee to chest
Results
I ended up doing 4 rounds of the first scaled option, so the assisted alternating pistols and jumping pull ups. My times were:
- Round 1: 3:30
- Round 2: 3:40
- Round 3: 4:55
- Round 4: 3:53
For the 10 rounds of waiter walks and knee to chest, I used 25 pound / 35 pound kettle bells.
This was a killer workout and I barely was able to finish. At the end of the workout I looked down and noticed a callus had torn off:
Lesson learned: keep my calluses shaved down and smooth. Rough calluses will rip off.