bench, pinkie on rings: worked up to 275x3x5
close girp bench: 245×12
inverted row: bwx5,5,8,8 I am going to tuck a 25 pound plate in my weight belt for these next time.
Then I moved on to the conditioning work.
Five Finger Death Punch
50 air squats
20 8-ct bodybuilder
Four rounds for time
I adapted this from a WOD and it is similar to Barbara. An 8-ct bodybuilder is from standing:
- Touch the ground
- Shoot feet out to pushup position
- Spread feet
- Bring feet together
- Pushup down position
- Pushup up position
- Shoot feet up to squat position
- Back to standing – one repetition
I intended on doing four rounds for time, but my first round was so slow (13:19) that I decided to just finish the last three off the clock. It was still plenty hard. My pullups were actually pretty strong today.