AMRAP 20 minutes:
- 5 Handstand pushups
- 10 L-pullups
- 15 Walking lunges
Gold
- 5 Handstand pushups (single abmat shim)
- 10 Kipping L-pullups
- 15 Walking lunges
Silver
- 5 Dumbbell push press @ 40/30 lbs each hand
- 10 second handstand hold against wall
- 10 Strict band assisted pull-ups
- 10 second L-hang or tuck
- 15 Walking lunges
Bronze
- 5 Dumbbell push press, scale load as needed
- 8 Strict band assisted pull-ups
- 12 Walking lunges
Warmup
6 minute AMRAP
- 5 ring rows
- 2 second L-hang
- 2 x 35 ft, pick a dynamic movement
Squad pushup
Mobility Work
- Shoulder internal rotation and adduction with band
- Shoulder external rotation in overhead position with lacrosse ball
Awesome way to start my Saturday! Thanks Jeff for the motivation and push on my HSPU! Great work Christina this morning.
Got 6rds + 12 reps. with kipping L-pullups
Had a lot of fun today. Amanda killed it this morning 🙂 Also it was nice working out with Katherine or Catherine (SP?), Emily, and Alex!
Finally got to work out today!
500 double unders for time: ~15 minutes. My timer crapped out on me, so this is an estimate.
That’s a lot of double unders!
It was! At 75, I wanted to quit at 200. At 200, I wanted to quit at 300. At 300 I said f#@% it and just finished out the 500. Glad I did!
It really helped me focus on technique and relaxing/breathing while I do them. Started out only able to link a few, or if I was lucky, 10. But by the time I got to around 300, I was consistently able to link 15-20.