Dropped into the noon class. I tried eating before the workout today to see if that would leave me some more gas in the tank. I felt a bit empty yesterday having fasted all morning:

For time:


  • Russian KB Swings (72#)
  • C2B Pull-ups

Straight into:


  • American KB Swings (72#)
  • Bar Muscle-ups

I went 7-7-7, 5-5-5, 5-4 on the C2B pull-ups. They felt pretty solid. The bar muscle-ups, however, were pretty blown up. I did sets of 3-4 the entire time, and ended up hitting CAP + 6 Rx.


Went to the 8AM class to get this one out of the way. We did a WZA online qualifier workout, which was fun although “AMRAP” was a misnomer in this case 🤣

16 min AMRAP:

  • 40 Alt DB Snatch (50/35)
  • 40 Pull-ups
  • 30 DB Burpees
  • 30 C2B Pull-ups
  • 20 Devil’s Press
  • 20 Bar Muscle-ups

I did all 40 snatches unbroken. Then, I split the pull-ups into quick-ish sets of 10. The burpees were in sets of 5 and the C2B in sets of 6. The Devil’s Press is where all hell broke loose. I was doing 2-3 the entire way having to hook grip the darn DBs so I wouldn’t drop ’em. I got to the bar with maybe :45 to spare and knocked out 5 bar muscle-ups for a total score of 165 Rx.


New Hero WOD today – Tripp.

For Time:

37 Burpees

2 Rounds
10 Shoulder to OH (135/95)
24 Med Ball Situps (20/14)
80 Double Unders

37 Burpees

2 Rounds
3 Wall Walks
15 Bar MU
18 Thrusters (135/95)

37 Burpees

I felt like absolute garbage from the very start. I scaled the S2OH to 115 and the thruster to 95. Everything else was Rx. I didn’t even write down my time it was so slow.