A. Pull-ups
Five sets of
3 strict pull-ups
5 kipping
Done.
B. Thrusters and Bike
30 Thrusters (115lb)
Every time you stop, do 12 calories on the Assault bike.
In order to minimize my time on this, I had to not waste a lot of time by having a bunch of bike rides. My goal was to only have two bike rides, but I wasn't sure what kind of output I could sustain with 115 lbs. If it had been 95 lbs, I'm pretty sure I could do this in two sets (one bike ride).
When starting the WOD, I did 15 thrusters at the start. I hopped on the bike, but kept my pace reasonable. I didn't want to go balls out and shave a few seconds off my ride, only to be too messed up to do a good number of thrusters. While that might result in more exercise, it's all about the time on the clock.
The ride took me around a minute, then it was back to the bar.
I did 10 thrusters. With 5 left, I was pretty confident I could finish the WOD with my last set.
Again, I kept the ride at a medium pace.
Then I hopped off the bike and finished the five remaining thrusters.
4:23.
C. Plank
Three 20-second plank holds, in the push-up position. 20 second breaks in between.
*Today's blog post headline refers to a whimsical discussion with Jarvis involving goblet squats, and then just goblets, and things that one might put in goblets. I'm not a psychopath, swearsies.
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