part 1
running clock push up burpees
(chest to deck, one hand touches object 12" above max reach with that ONE arm overhead at top)
5 minutes rest EXACTLY after last PUB set
part 2
how many sets up to a max of 30 sets of 5 reps of chest to bar chin ups can you do with EXACTLY 10 breaths b/t sets?
5 minutes rest EXACTLY after last set
part 3
10 sets of 10 GHD Sit Ups; 30 sec ONLY b/t sets; score this by how many sets you can do without resting at top or bottom in set...keep performing all 100 sit ups even if you fraction, just remember which set was broken for scoring
post PUB minutes and reps, sets of CTB chin ups and sets of GHD Sit Ups as scores to comments
16 comments:
Coach, should we approach the PUB's with the mentality of max reps in the shortest amount of time or throttled max reps for as long as we can sustain motion?
Thanks
is running clock where you do 1 rep in the first min, 2 in the second, 3 in the third, etc????
running clock PUB's are exponential increases in intensity...1 the 1st minute, 2 the 2nd...goal is maximum effort for as many minutes as possible...goal for wod is sustained power with bodyweight
aftioto = city in japan that is economy friendly
Burpee with 12" tag on the minute: 12+9
- every missed jump was repeated
C2B pullup. 9 rounds. DQ'd myself on round 10 because I let myself drop from the bar - still had juice, just lost concentration.
GHB situps. All sets unbroken.
Total time: 39:00
quick death on burpies - looked at Gord's score in fear and that messed me up!
13rds plus 8 chins
CTB - 6 rounds + 4
GHD sit ups - 10 rds
PUB- 19 rounds (18 min)
chest to bar chins- 10 rounds +4
GHD situps- did modified ones due back issues on these. Went to down only to parallel and back up. I have to move slowly or back hurts. Had to break up the last 2 sets
For the first time in a while I ate poorly for the whole day yesterday- paid the price today. Hit walls hard
PUB = 12+8
CTB = 12
GHD = 7 sets unbroken
Nice work Gord!!
Burpies: 11 + 11
C2B: 9 + 3
Unbroken GHD
Burpies crushed me..... 19 is sick Gord!
PUB: 13+9 (14:03)
Chest to bar PU's: 9+2 (5:39) On the tenth set I still had the power to continue pullups but couldn't hit my chest anymore.
GHD: Unbroken (9:11)
Total time: 38:54
pub-14rds+10
C to Bar pull ups-9+4
all GHD sit ups straight thru
gased hard in the burpees
Gord great PUB, Grant nice pull ups
14 + 10 Burpees, no push ups
18 rounds for chins
no break on GHD
PUB: 14 + 10
C2B Chins: 10 + 4
GHD - No Breaks
Feels good to be back!!!
13 + 8 for PUBs, gassed horribly.
30 round of CTB pull-ups, 10 big breaths between sets but the reps felt good.
All GHDs straight through and painful.
Burpees: 12 Rds
CTB: 12 Rds
GHD Situps: 10 Rds unbroken
15+0 (15 minutes), squeezing those 15 in were very hard, totally forgot i could have got a few more reps in the next set
chest to bar pullups=26+2, 10 big breaths in b/t sets
GHD's unbroken, last 2 sets were tough
Part 1: 11 rds with 10 PUBS
Part 2: 6 sets slipped off of bar. Shitty.
Part3: 10 sets unbroken.
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