3 PAX hit the pull-up bar for at least 8 different variations of pull-ups (with squats for those resting) for EC.
Pull-up variety pack included:
- Regular dead-hang pullups
- Reverse grip (chin-ups)
- A new deadly variety where you turn yourself around on the pull up bar and complete each rep facing a different direction (perhaps helicopter pull-ups are the appropriate name?)
- Inversions (top guns)
- Lumberjacks (or Bill Clintons)
- Corn-cobs
- Regular with 3-second hold at the top
- Raccoon pull-ups (scrunching yourself into a ball and pulling yourself up)
11 PAX then joined the main event. WU included SSH, Imperial Walker, Willie Mays Hayes, Merkins, and Mountain Climbers, all X 20.
Sincerely, I meant for this to be somewhat of a recovery workout from the the ATTruck on Saturday, but I don”t think anyone would accuse this workout of aiding recovery.
Hill work:
- Sprint to top, 20 merkins, descend and plank
- Sprint to top again, 20 merkins, descend and plank
- Bear crawl to top, 20 air squats, descend and plank
- Lunge walk to top, 20 burpees, descend and plank with some low plank hold
- Backwards run to top, 20 merkins, descend and plank with some slow-count merkins (X10)
Mosey to the law school, find a spot on the benches for some strength work:
- 20 step ups (10 each leg)
- 20 box jumps OYO
- 20 derkins (slow count)
- 20 erkins (slow count)
- 20 dips (slow count)
- 20 single leg squats (each leg)
- 20 air squats
Mosey back to the parking lot for 10 minutes of Mary:
- 25 russian hammer
- 25 freddie mercury
- 25 flutter kicks
- 25 hand release merkins
- 25 WWIIs
- 25 heels to heaven
- 50 flutter kicks