No legs.

Wednesday mornings can be quite exhausting. Just the way I like it.

Strength/Skill
Bent over row
EMOTM for 7 minutes
Complete 3 to 5 bent over rows, increasing weight as form and execution improve.

Bent over rows @ 95, 105, 115, 125, 135, 145, & 155. I could’ve gone heavier.

Strength/Conditioning
“Pick Your Poison”
23-min AMRAP: Rest minutes 7-8 and 15-16

Choose 3 of the following 6 abs activities:

1. Windshield wipers*
   
2. GHD sit-ups
   
3. Bicycles*
   
4. Abmat sit-ups
   
5. V-ups
   
6. Russian twists* (45/35)

AND

Choose 2 of the following 4 arms activities:

1. Ring pushups
   
2. Negative pushups (45/35)
   
3. Inverted pushups (30 24/20)
   
4. Pushups 

After selecting abs and arms activities, rotate through the 3 and 2 activities, respectively, in the same order, completing 7 reps of each activity.

I created a cheat sheet, listing abs + arms, and kept track of completing rounds. Pure genius. Uhm, I wouldn’t have been able to keep track otherwise, I assure you.

My one and only goal was to complete all rounds of reps unbroken.

Windshield wipers, as prescribed, are very challenging, and I’m glad that I only had to complete 7 at a time. GHD sit-ups? No problem. I was shocked, I tell you, shocked to discover that bicycles were a challenge, as I didn’t expect that. I nonetheless completed all reps of abs activities unbroken. Yay!

Note that I placed my feet on a 30″ box. Yup, I did that. Both inverted and ring pushups went well, and I completed all rounds unbroken. Yay!

I completed 132 reps the first 7-minute round, 139 reps the second 7-minute round, and 142 reps the last round, for a total of 413 reps.

I completed 70 reps of windshield wipers, GHD sit-ups, and bicycles, 105 reps of ring pushups, and 98 inverted pushups.