Strict Gironda 8x8 - Strict Pull Ups & Decline Push Ups at Villa Adelina...

Strict Pull Ups - 8x8

Decline Push Ups - 8x8 

Pp

Cash Out: Overhead Rock Raises - 3x8 

* at Villa Adelina. 

100 reps for time of:Strict Pull Ups & Dips...

“Merry Christmas Eve”...

100 reps for time of:

A1. Strict Pull Ups

B1. Dips

*When you rest switch movements 

20:48

Then, 

V-pull Ups - 3x5

Dips - 3x5 @ 90lbs

Renegade Row /Close KB Push Up - 3x5 @ 44lbs

"Nakatomi Plaza"...

5 Rounds for time:
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx 

Avg HR - 156
Max HR - 186

* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count! 

Kettlebell Swings were unbroken. 
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work. 

''The Rock''...

For Total Reps, AMRAP 15

5 Strict Pull-ups

10 Strict Toes-to-bar

15 Box Jumps (24)

20 Russian Kettlebell Swings (70)

4 Rounds plus 11 reps Rx (211 reps).
46 strict t2b is no joke!

"Slow Decent"...

NOT for time:

Five rounds of:

- 5 strict pull-ups

- 5 push-ups

- 5 strict pull ups

- 5 strict dips

(Each set of movements has to be unbroken and focus on negative. 2-3 seconds on the decent). 

I should feel this one tomorrow. 

2x2 BTNSGPP...

OTM: 10 

5 Strict Pull Ups

5 Push Ups

100 Sledgehammer Swings (16)

BTN Snatch Grip Push Press

185 x 2

205 x 2

225 x 2

"Upper Body - Death By"...

Strict Press - 115# - 6 plus 6 - 27 reps

Ring Dips - 10 plus 7 - 62 reps

Strict Pull Ups - 9 plus 6 - 51 reps 

Strict Press, Strict Pull Ups & Ring Push Ups

Fifty sets of two of: 

Strict Press - 115# - 100 reps

Strict Pull Ups - 100 reps

Ring Push Ups - 100 reps

NOT for time.