Five & Two

Walked 18 holes yesterday and was exhausted from the round taking 5 hours in the heat and humidity. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 400m Run
  • Line Drills
  • 2 Sets
    • 10 Kip Swings
    • 10 PVC Passes

Conditioning

5 Rounds

  • 500m Row
  • 35 Air Squats
  • 7 Bar Muscle-ups
  • 1:30 Rest

I pulled just under 1:48 for the first 3 rounds. Then I was feeling some fatigue kick in so I went just over a 1:50 and finally 1:52. My air squats weren’t speedy, but I kept moving and got full range of motion on the top and bottom of each rep. Going in, I thought about trying for unbroken muscle-ups at least in the first set. I’ve done 6 on the bar but never even attempted 7. In that first round I got to 5 and felt like that was sufficient for surviving all 35 reps, which ranks up there with the most I’ve done in a day. I was able to do 5-2 every round. My round times were 3:36 – 3:46 – 3:52 – 3:53 – 4:05, so the clock was at 25:12 when I finished.

Mobility

  • 2:00/2:00 Pigeon stretch on top of box

Damn my outer hips are really tight in this stretch!

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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