AMRAP in 20 minutes:
Run, 400 m
Max rep Pull-ups
Nicole
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7 rounds, 140 pull-ups (PR by 37!)
Went slow on the runs, with start times of around 2:45, 5:30, 8:15, 11, 14 and 17.
Aimed to pull 24,21,19,17,15,13,12 = 120.
But felt good and did 25,22,20,17,17,20,19.
Went all out on last two sets, with regular kips at the end to squeeze every rep.
Ymca group class:
Warm up: Crab walks, bear crawls, burpees, and forward rolls.
Strength: 3 X 8 deadlifts (pause at top, reset at bottom) @ 185.
21-15-9
2 KB OH lunges (each leg) @ 35lbs
2 KB hanging cleans @ 35lbs
Burpees
2 min rest
21-15-19
push press @ 95lbs
KB goblet squat @ 53lbs
pull-ups (strict)
10 minute cap on each.
Couldn’t finish either.