This metcon was literally insane. Probably my most physically taxing yet. Adrian, where’s your post? You looked about the same as I did after this one.
-Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
-Keep intake to levels that will support exercise but not body fat.
-Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
-Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
-Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
weighted pullups 5×5:
10,15,20,25,30
metcon (DL185#,wallball20#):
12:59
pull ups: 5×5 with blue band
metcon: DL 85lb set 1/95lb sets 2-5; 12lb WB; and real K2E….I have 3 ripped callus’s, 1 ripped blister, and 1 slow ass time to prove it! 22:47!
pull ups: strict, 15, 20, 20, 20
metcon (185#DL, 20# wall ball): 12:11
Ken, you look lean and mean swinging that kettle bell!
weighted pullups:
body weight x5, 5lbs x 5, 10lbs x5, 15lbs x 4, 15 x 3
Metcon (185lb DL, 20lb medball) 20:32
Paige, you’re one tough woman….I’m sad I missed it.
PU x5: 0-10-15-20-15(f)
WOD: 15:15 (175#/14)
5×5 pullups blue band
metcon 4 rounds dl@ 155lbs
18:33
That’s one handsome beast!! Thanks for the shout. Notice the bad-a satanic sweat pattern.
I found this workout really tough, the DLs killed me.
Didnt have a belt for weights.
10reps, 5sets Chest to bar pullups.
Metcon Time: 22:30
3 rounds @ 155lbs DL, 16lbs WBs, K2Es
metcon:18:something 95lb deadlift
5×5 pullups one set with the Green band, then 4 sets with the blue band.
Metcon: 19:06 145dl 2 rounds/ 135 3 rounds
1 ripped callus as a bonus. Those Deadlifts were Murder!
5×5 w/ green band b/c i’m a big whimp.
metcon: 18:06 (95lb dl/ 12lb ball)
Met Con 17:04
LOVED this workout! So happy I did pull ups on my own (w/green band of course) but still Mike didn’t have to push me up the whole way!! Whoo Hoo!
Good Job Rachael. The only thing I loved about that WOD was when it was over!
5X5 Weighted Pullup: 0, 15, 20, 25, 30
MetCon: 17:32 (20lb wall ball, k2e, 175lb dl)
This metcon was literally insane. Probably my most physically taxing yet. Adrian, where’s your post? You looked about the same as I did after this one.
Nick, incredible metcon time. Dont know how that is humanly possible. And you need to update your pullups with another set of 25 or 30, dont you?