I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

Sweet Sweat

3 sets @ 95%
10 goblet squats, heavy and unbroken
400m run
rest 2 min x 3
+
3 sets @ 95%
15 unbroken pull-ups
90 sec AMRAP burpees
rest 2 min x 3
+
3 sets
20m Walking Lunge
10-15 Knees-to-elbows
20 sec rest

Times on the first couplet: 1:40, 1:42, and 1:50
Burpee counts on the second couplet: 25, 22, and 24
Third couplet: Check

Good hard day.

GI Average Joe

5 Rounds:
400m Run
20 Kettle-Bell Swings @ 53#
10 Pull-Ups
Rest 2:30

Guess this is like a Helen-and-a-half with rest? Rolled rx'd and nabbed splits of: 2:35, 2:40, 2:56, 3:33, and 3:17. That puts my working time at 15:01 and my total time with rest at 25:01. My time was on the slow side of average I'd say. I saw some guys as low as 21-22min total with a lighter kettlebell and a large group floating right around 23-24min marker as rx'd. I need to start running.

Weight: 169.9