Saturday, 25 August 2018


“Nailed It”

5 Strict Pull-ups

15 Toes-2-Bar

5 Bar-facing Burpees

15 Overhead Squats (65/45)

5 Back Extensions

15 Calories Rowed


5 rounds for time

Compare to Saturday, 16 September 2017



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post score and experiences to comments


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  1. 25:44 Rx, 46sec PR and Rx this time!

  2. 27:36 first round purple band PLU, remaining rounds red banded PLU. T2B-just went as high as I could practicing kip. Uuuuuuugggggly!

  3. 28:08 mod. Red band plu first 2 rounds then red+purple
    K2C instead of t2b

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