100301 "War Frank"

Day 10 of My personal push up & chin up challenge:- push ups against pin 2 x 14 reps (5,5,4), chin ups with blue band feet together x 14 reps (5,5,4) done this morning.


Warm up:- few arm swings, knee highs and over-n-unders, 5 squats, 10 abmat situps unanchoured, 10 abmat back extenstions, 5 push ups against bar at pin 2, 3 chin ups and 2 tries with new band but it gives me very little assistance so need to get stronger before that helps.

100301 "War Frank"

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice - subbed 3 pulls ups & 3 bench dips against bar at pin 2 (chins for Rnd 1 & 3 and pulls in Rnd 2)
20 Squats
10 Situps - abmat unanchored

Done in 13.20 mins (splits 4.20, 4.28, 4.32)

Pull ups were tough during this wod but my squats felt faster than a few days ago which I pleased about - Good WOD