4 Rounds for time of:
500m Row
15 Push Press 135/95
then*
9-15-21-27 reps for time of:
Wall Ball Shot 20/14
Toes-to-bar
then*
“Helen”
3 Rounds for time of:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups
*Rest 5 minutes between workouts
Linchpin Mashup 9/19
September 19, 2016
1 Comment:
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This is the least challenging of the mashups that I’ve done, but a BIG challenge nonetheless. The five minute rests make it more bearable.
In an attempt to overcome my weaknesses, I’ve made rowing and burpees more of a priority in the last few months. The effort to do so has paid off; I don’t mind either anymore, so the rowing was actually FUN. The most deceptive portion of this workout was the toes-to-bar. Ascending in number as energy spiraled, the toes-to-bar really slowed down immensely with each round. I have no advice on that one but to break it up where necessary; I know it was designed to be difficult. “Helen” is an all-time favorite of mine, but I’ve never done it tired. It was a different experience.
Altogether great programming. I highly recommend any portion of this (or all of it).
WOD 1 – 10:48, 85#
WOD 2 – 13:48, rx’d
WOD 3 – 10:20, rx’d