Friday Workout: Anaerobic Alactic Endurance

WOD

6 rounds, once every 4 min:

  • Sprint 100 m

During each rest interval do 2 muscle-ups, not for time.

Notes

  • These sprints are all out efforts.
  • Use bands, rings, or a bar for the muscle-ups, and try kipping, strict, or L-sit.

17 thoughts on “Friday Workout: Anaerobic Alactic Endurance

  1. 19, 20, 19, 17, 18, 19

    RB strict PU/light purple band dips 3:3 for each MU

  2. 20, 17, 17, 17, 16, 17
    Strict Ring PUs (some false grip) and Ring Dips

  3. 17, 17, 16, 17, 17, 16
    2 Jumping Muscle Ups per Round

  4. First WOD out of the new garage gym!

    Wheelbarrow push 250 m w/300#
    21-15-9 power snatch after each push @ 95#

    Had people slowing down and asking what the hell I was doing a few times. “Working out!”

    See ya’ll tomorrow!

  5. 14 seconds each time. Jumping muscle ups.

  6. 16, 15, 15, 16, 16, 16
    Blue banded pull ups and ring row negatives

  7. WOD @ District Crossfit:
    3 rds of:
    1 min toes-to-bars
    1 min rest
    1 min burpee box-jumps (20″)
    1 min rest
    1 min wall balls (12#)
    1 min rest

    188 reps

  8. WOD @ District Crossfit:
    4 rds of:
    1 min toes-to-bars
    1 min rest
    1 min burpee box-jumps (20″)
    1 min rest
    1 min wall balls (12#)
    1 min rest

    188 reps

    1. Oops, tried to fix the first post and now I’ve posted 3x. Sorry

  9. 15.9, 16.9, 17.2, 16.9, 17.5, 16.5
    (3 RRs, 3 parallette dips for MUs)

  10. Resting what I hope is just a sprained ankle…

    Pull-up/push-up ladder, 1 rep first minute, etc.
    10 complete rounds (pull ups mostly strict, but there were some leg kicks)

  11. intense oly class!! (thanks Scott/Joe)

    Clean Pulls (3×3): 185#
    Power Clean & Split Jerk: 185# (worked up to 1RM), failed several times at 195#
    Power Clean + Full Clean + Split Jerk (EMOTM-6rds): 155# -that was hard work!

  12. Clean Pulls (3×3) 135#
    Power Clean & Split Jerk: !00#
    Power Clean + Squat Clean + Split Jerk (EMOTM-6 rounds): Rounds 1-4@65#, rounds 5&6 @70#

  13. 20.5, 21, 22, 19, 20, 21
    MU’s with green band – still hard

  14. First sprint 17 sec, then quad cramped so switched to 15 sec Aerodyne intervals: 6, 6, 7, 7, 6 calories.

  15. Sprint 1: 80% 17 seconds. 2 mu Rx. Sprint 2: 100% blowed up my hammie.

    Bench (because it puts me in my happy place) 135×12, 185×8, 205×6, 215×4, 225×3 with some slight help by Landon on the last rep.

  16. Sprints, done Tuesday evening from speed bump to top-ish of hill near stop sign, rest was walking back down the hill.

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