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June 11, 2013

1) 3 rounds not for time:
Strict pull ups – max reps
10 sec nose & toes to wall

2) 70 double unders
60 kettlebell swings
50 push ups (hand release)
40 double under
30 kettlebell swings
20 push ups (hand release)
10 burpees

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run: 3 to 5 x 1200m with 2:30 rest in between
Tri: Bike – 5 x 3 miles with 3 minute recovery ride

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3 thoughts on “June 11, 2013

  1. Push-ups kill me. Did the 70 double unders unbroken. KBS weren’t too bad and then hit a wall on the push-ups. Tough workout
    11:01 rx

  2. Not a push-up fan either… Was doing well on the first 70 DUs till Lance paid attention to me – thanks, Coach! 🙂 Once again, my shoulders are toast.
    10:45rx Pretty fun – in hindsight

  3. Ok felt it major in the shoulders. Have to get the double unders. 210 and 120 on singles killer. 13:00 gotta push the shoulder work to improve push-ups. Awesome wod

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