Front Squat and Walking Lunges, Pull-ups, and Sit-ups

Metcon (10 min or Less): Walking Lunges, Pull-ups, and Sit-ups (Anchored and abmat)

Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

as Rx’d: 8:04


This frustrates me. I did this about 4 weeks ago with unanchored Sit-ups in 8:03 and I was a second slower today using anchored, abmat sit-ups (as shown on the MP video).

However, I think the problem today was with my pull-ups. I think starting the CFSB, missing my rest day, and the last three metcon I’ve done being grip intensive had a detrimental affect on them. Last time I did this WOD I was able to maintain my butterfly kip through all rounds of pull-ups. Today I started losing my butterfly around rep 15-16 of the set of 21. I never came off the bar at any time on any round, but I did hang on the bar and have to revert back to my standard kip about midway through each round. The lunges felt pretty good. I moved through them pretty fast until the last 150’. I could tell I really slowed down then.

...excuses…

I was a genius and did the metcon before the strength WOD today due to timing and the way my schedule was going to work…


CFSB: Day 4, Front Squat 3x3

Work Sets: 245-265-275 (most recent best is 305…no PR today…)