5 rounds of the following:
Max rep bodyweight bench press (145 lb)
Max rep pull-ups
Rest as much time as needed between rounds
The first and only time I did this WOD was shortly after joining CFD, and it’s one of the earliest entries in workout journal. I weighed a whopping 130 lb and could not complete a single kipping pull-up. My total score was 110. My, how times have changed.
This WOD is perhaps best completed with a spotter. I did not place clips at the end of the bars so that I could bail if needed. What I ended up doing was not attempting to get in additional presses but instead ensured that I could complete the rep and place the bar on the rack.
My biggest mistake was failing to realize, until the fourth round, that I could do broken pull-ups if need be. Where’s a coach when I need one? (I’m talking to you, Jack.) I completed bench presses in reps of 6, 6, 5, 4, and 4 for a total of 25, and pull-ups in reps of 25 (unbroken), 15 (unbroken), 18 (unbroken), 20 (12 unbroken), and 22 (12 unbroken). I could have perhaps completed more pull-ups as well as bench presses. My total was 125, so an improvement nonetheless.
I practiced muscle ups and double unders as I waited for CFers to arrive.
There were but 4 in attendance at the 10am session, and 9 at the 11am session. Here’s what athletes completed:
2 minutes of single unders
Hip flexor stretches
2 minutes of sprinting jump rope
7 minutes of mobility, focusing on legs
Pose running drills
2 minutes of jumping rope while running
500m warmup run
Bottom to bottom tabata squats (4 minutes of 20 seconds squats and 10 seconds held squat) then run 1 mile
Begin at bottom of squat and for 20 seconds count each rep from bottom to bottom; hold for 10 seconds at bottom of squat
Penalty: subtract 5 points if squat not held at bottom for full 10 seconds
Having done this WOD in the past, I knew it was going to be challenging. I’ve said it before and I’m sure I’ll say it again — the athletes were awesome, and all took direction regarding running mechanics. I’m also pleased to say that none were penalized.
I once again forgot to capture results from yesterday’s FGB.