In 5 minutes, complete the following:
50 kettlebell swings (24kg)
AMRAP muscle-ups
Rest 2 minutes
In 4 minutes, complete the following:
Row 750 meters
AMRAP thrusters (95#)
Rest 2 minutes
In 3 minutes, complete the following:
AMRAP rope climbs
4 muscle-ups/14 thrusters/6 rope climbs
Notes: Interesting blend of skill and conditioning. As evidenced by my scores, my skills are improving but do not hold up under fire. It took me a while to get through 50 swings, and my grip was already fatigued. I wasn't able to string together any muscle-ups and, instead, just settled for singles. Had difficulty maintaining the false grip. Was surprised that I was able to bang out 10 thrusters right away after getting off the rowing machine. Wish that I had pushed a little harder instead of dropping the bar. Rope climbs were just brutal with a fried grip. After the Open, I want to dedicate some time to perfecting this skill as part of my gymnastics skill work. Better efficiency on all of these movements goes a long way once the conditioning component is introduced.
Workout 12.4 was just announced. It calls for completing AMRAP in 12 minutes of: 150 wallball shots, 90 double-unders, and 30 muscle-ups. I'm happy to see that there are no heavy loads. However, this workout will still be brutal. I should be able to make up some ground on some folks on this workout. I consider wallball shots and double-unders to be two of my strengths, and I feel confident that I can bang out a few muscle-ups at the end. I'm not sure what impact the 150 wallball shots will have on my body, overall. My hope is to come out of them with some energy left in my body to crank through the double-unders and leave myself enough time to attempt the muscle-ups. Should be fun!
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