Wednesday mornings can be quite exhausting. Just the way I like it.
Bent over row
EMOTM for 7 minutes
3 to 5 bent over rows, increasing weight as form and execution improve.
Bent over rows @ 95, 105, 115, 125, 135, 145, & 155. I could’ve gone heavier.
“Pick Your Poison”
23-min AMRAP: Rest minutes 7-8 and 15-16
Choose 3 of the following 6 abs activities:
- Windshield wipers*
- GHD sit-ups
Russian twists* (45/35)
Choose 2 of the following 4 arms activities:
- Ring pushups
Negative pushups (45/35)
- Inverted pushups (30
After selecting abs and arms activities, rotate through the 3 and 2 activities, respectively, in the same order, completing 7 reps of each activity.
I created a cheat sheet, listing abs + arms, and kept track of completing rounds. Pure genius. Uhm, I wouldn’t have been able to keep track otherwise, I assure you.
My one and only goal was to complete all rounds of reps unbroken.
Windshield wipers, as prescribed, are very challenging, and I’m glad that I only had to complete 7 at a time. GHD sit-ups? No problem. I was shocked, I tell you, shocked to discover that bicycles were a challenge, as I didn’t expect that. I nonetheless completed all reps of abs activities unbroken. Yay!
Note that I placed my feet on a 30″ box. Yup, I did that. Both inverted and ring pushups went well, and I completed all rounds unbroken. Yay!
I completed 132 reps the first 7-minute round, 139 reps the second 7-minute round, and 142 reps the last round, for a total of 413 reps.
I completed 70 reps of windshield wipers, GHD sit-ups, and bicycles, 105 reps of ring pushups, and 98 inverted pushups.