No legs.

Luke "helps" me open my Paleokit.
Luke “helps” me open my Paleokit.
You can't see my feet on the 30" box. Luke does.
You can’t see my feet on the 30″ box. Luke can.

Wednesday mornings can be quite exhausting. Just the way I like it.

Strength/Skill
Bent over row
EMOTM for 7 minutes
Complete 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.

Strength/Conditioning
“Pick Your Poison”
23-min AMRAP: Rest minutes 7-8 and 15-16

Choose 3 of the following 6 abs activities:

  1. Windshield wipers*
  2. GHD sit-ups
  3. Bicycles*
  4. Abmat sit-ups
  5. V-ups
  6. Russian twists* (45/35)

AND

Choose 2 of the following 4 arms activities:

  1. Ring pushups
  2. Negative pushups (45/35)
  3. Inverted pushups (30 24/20)
  4. Pushups 

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.

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