A1. Pull-up strength – 7×2 pull-ups every 45 seconds, weighted or banded as required.
A2. 7×5 ring rows every 45 seconds.
B. 5 rounds for time of:
10 KB stalls per hand
5 KB cleans and jerks per hand
15 hand release burpees.
A1. Pull-up strength – 7×2 pull-ups every 45 seconds, weighted or banded as required.
A2. 7×5 ring rows every 45 seconds.
B. 5 rounds for time of:
10 KB stalls per hand
5 KB cleans and jerks per hand
15 hand release burpees.
A1). Thick blue and thin red band for pull ups
A2). Ring rows
B). Yikes! I actually felt like quitting half way through because I think I picked too much weight with my KBs. But it was a good workout and I’m so glad I made myself stick to it.
35# for the stalls and clean jerks. Half the time I forgot to lift my hands off the floor for the burpees.
I didn’t get a chance to do the pull-up work, but I jumped in with the 10 am class for part B. I don’t know that I’ve ever done KB stalls in a workout before, and they were surprisingly challenging. I used a 55# KB, and my final time was 14:53 (including a short diversion to help out someone arriving for the free class at 11).