Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

  • 1 Pull-up in the first 1 min
  • 2 Pull-ups in the second 1 min
  • 3 Pull-ups in the third 1 min
  • Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

butterflies-human-pull-ups

Conditioning

4:00 AMRAP

  • Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

  • 100 DU
  • 25 T2B
  • 50 Plyo Lunges
  • 50 HR Push-ups
  • 50 Plyo Lunges
  • 25 T2B
  • 100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

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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