It’s been a long hard week – oh what the hell…

Thursday 16.7.15

Some split times from the 6:30am crew for today's #wod #adaptcf #train

Some split times from the 6:30am crew for today’s #wod #adaptcf #train

A: pull-up VOL training

10 min EMOM:

  • focus: 1-5 strict pull-ups
  • filer: 20 UB double unders

B: 7 rounds:

  • 15 burpees
  • 20 goblet squats @ 32/24kg
  • 15 OH KB swings @ 32/24kg
  • // 1:1 Rest

1:1 Rest: if it takes you 2:30 to complete a round -> rest for 2:30, etc. If it takes you longer than 5 mins to complete a round -> scale your weights back a bit and only rest for 3 mins.

Record your split times. The best way to do this is to use your smartphone and keep hitting the lap button (each time you start a round and complete a round – to time your rest) – This easiest way to do this is with the Stopwatch app on an iPhone. Androids suck at lap times unless you go and download Chronus Lap Timer

Post your splits to comments and/or BTWB.

Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Ivan L says:

    A. 5 sets of pull-ups at 5 reps, then the remainder at 4 reps.
    B. This could be one of the hardest workouts I’ve done at Adapt (or maybe my memory has just blocked out any that were harder). A real slog – thank goodness it was a 1:1 work: rest. I actually did about 3 min rest for each round because I would otherwise have done fewer rounds (hindsight tells me that wouldn’t have been so bad!). How lovely to have the opportunity to collapse at the end of a workout not once, but 3 or 4 times. I was literally steaming in the cold. And very close to a visit from Pukey after the 3rd round.

  • Amanda C says:

    A. Ring Rows
    B. I am usually enjoy the longer workouts but my lungs couldn’t cope today and after struggling with asthma in round 2, I went to the rower to do some slow cardio. Rnd 1 3.32 Rnd 2 6.45!

  • Amelia says:

    A) 2 pull-ups. Arms struggling
    B) see photo (convinent). Hard and super fun. Taylor swift drowned out the pain. Thanks Ben

  • tim says:

    A) 2 pull-ups and 9 DU (the 9 DU is total not per round…..)
    B) Was resting 3:30 between rounds. Cracked mentally on the last round. Most chippers are fun…..this was not fun

  • Lex says:

    A. 2-3 pull ups each round on the orange band. I’m so close!
    B. 3:15, 3:06, 2:48 (did I miss some reps here?!), 3:11, 3:34.. like Tim, cracked in the last one. still not friends with burpees.

  • >