Weighted Chins

Feeling good. I think I like this 3 days on 1 day off schedule I’m trying to stick to. Walked 18 holes of golf this morning and went to the 7pm class.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

Weighted Chin-ups with 90 seconds of rest between sets

  • 8 @ 8#
  • 8 @ 10#
  • 6 @ 12#
  • 5 @ 15#
  • 4 @ 15#

I’m not entirely sure about the rep counts for the 10# and 12#, but I think they are right. Man, when you hit that wall, there is no way you’re doing another rep.

WOD

15-14-13…3-2-1

  • Burpees
  • Russian KBS (53#)

This is all about pacing yourself so you can keep going without resting. I finished in 11:42. Should have went heavier but I’m still taking things easy for my low back. I didn’t miss out on any intensity that’s for sure. That was 120 reps of each movement.

Finisher

Death by AbMat Sit-ups (by 2s)

Just like every other “death by” it doesn’t seem bad starting out, because it isn’t, but it sure does get tough. I managed to complete the round of 26 with about 2 seconds left in the minute and then got 25 out of 28 in the next minute. That’s a total of 207 sit-ups.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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