Rx - 6 rounds
11-10-9-7-7-7 = 51 Strict Pull-ups

Rx x6 rounds
12-12-12-10-10-8 =64 total strict pull-ups

RX,  20-15-10-9-9-8-8
7 rounds 
Total: 79 reps. 

10-6-6-6-6+75m (34) 

24 total pull ups
6 rounds, 4 per round

Had 2 minutes left after round 6 but knees and legs were achy. 

Did 2 min jump rope instead of run.
70 pull ups

My Training on Tuesday afternoon, December 24
20 Minutes AMRAP of:
Run 400 meters = 2:15 minutes
Max-reps Strict Pullups
I completed 52 reps | 13,13,8,,6,6 reps setting my Personal Record on this Workout.
https://youtu.be/On4182hdHMM

55M/70”/165
10+10+10+10+10+15 (2 strict+13 w/ kip)

17+12+12+11+11+11 = 74 reps
Bike erg 40 cals ea round

106 (sets of 1-3), Buy in: Ub 400m run 🏃🏻

15 rep 15 rep 15 rep 15 rep 15 rep 15 rep 

10-10-6-7-7-6-6-5(57)

4rds: 10-8-7-7+100M
32SPU

Limited by the hotel gym so I did 10min of strict pullups the ran a 5k outside.
72reps completed 

Got 5 rounds plus 200m doing 5 pull ups per round.
Merry Christmas!
Male 67, 5-10 150

Frozen outside, ice all over, subbed for runs:
20x shuttle indoors: 25' out and back (~8s / shuttle)

6 rounds + 15 shuttles
8+8+8+8+8+10* = 50 strict pull-ups (hammer grip to protect elbows)
*Might have stopped at 8 again if I thought I had time to finish Rd.7.

Rx 11-9-9-8-7-6-8 = 58
231007: 10-9-9-8-8-7 = 51

Runs weren’t any faster this time, just better transitions to yield 7 rds. Had a little time left over but the knees were already protesting after the start of round 7 so didn’t start round 8.

4-4-4-4-4-1: 25 strict pullups

Immediately after 241223

Rx’d 

7 rds: 23+14+9+10+9+10+9 =84 pull ups (PR —- but I don’t think I’d be able to replicate ever again ☠️ )

231007: 
7 rds: 22+13+12+9+11+10+6(time ran out)= 83 pull ups 

190607:
6 rds + 250m run

20+12+11+11+10+10=74 pull ups 

Didn’t count time. Just did the 6 sets. 
Each round 400m rows 
1- 5 no band 
2- 5 light red band 
3- 5 light red band 
4- 5 no band 
5- 5 light red band 
6- 5 medium green band

Rx, runs on the trueform 
66 reps= 12+12+12+10+10+10

231007
Rx, on the trueform
61 reps = 16-12-8-8-9-8

I see a bunch of frickin champs out here getting it in!! Happy holidays everyone!
M/37/170lb(77.11kg)/5’7”(170cm)
subbed run for x3 distance stationary bike.
10/9/7/7/6/6/2. started stronger than I thought I was going to considering my post Monday Murph soreness haha.

16/12/10/8/8/8/7 Rx

12 Days of Christmas: 
1 burpee
2 push press, 95#
3 front squat
4 hang power clean
5 deadlift
6 box jumps, 24"
7 pull-ups
8 push-ups
9 sit-ups
10 squats
11 kb swings, 1.5 pood
12 (1x500m row)
352 reps + 1x500m row
27:25

This is one I lifted from mainsite back in 2012 and have stuck with.  HQ has a similar version, which I hope they program tomorrow, though I won't be here.  It's a fun one, and hope others either do this or find their own variation.  Anyway, Merry Christmas and a joyous holidays to all my virtual boxmates, whereever you are in the world.

2023:  26:10
2022:  28:14
2021:  24:16
2020:  20:51
2019:  22:33
2018:  23:08
2017:  23:40
2016:  23:43
2015:  22:04
2014:  21:14
2013:  23:11
2012:  25:48

Subbed 400m row for run -C2 @9
Banded strict PUs
10/10/9/8/8 - (45)+20 meters*

*finished row +8 PUs @21:53

25/20/16/13/13/12

I was today years old when I learned Nicole starts with the run. 

M 50/180cm/76kg

Rx w/ 20 burpees per round instead of run

5+5+5+5+4+4=28 strict pull-ups

Total: 6 rounds+2 burpees

sub run for 500m row
7/7/7/7/10 (38 strict pull ups)
M:26/176cm/87kg

M/41/5'9'/164
sub 500m row for run
36
8-7-5-7-6-3

RX,  20-15-11-10-12-12

Total: 80 reps. 

RX, 7 pull ups per round, 58 total reps+ 300m run.

11-8-9-8-8-8-7+400m
Total 59

This workout combines endurance and upper body strength, pushing your limits with intense 400-meter runs and maximum-effort strict pull-ups within a 20-minute timeframe.

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Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull
rd 1  8
rd2 10
rd3 10
rd 4 9
rd 5  100 meters no pull-ups

M 40-44 200# 69"
Rx 9+8+7+6+5+5+6=46

1.8km treadmill (6.0x2/6.5x2.5)
12 strict Pull Ups total

800m bike, strict pull-up
Male; 57; 1,7 m; 70 kg
44 reps

M-43/178/77kg.
Rx: 7 round (41 strict Pull Up) + 100 m run

Rx: 36

Globo wod: if you are using a conventional treadmill use a slight incline.  If running is not feasible sub rows or biking as above, cals on assault or echo bike are 25/28 calories. You can also sub 25 burpees per run.  For pullups,  if you have something to hang on that is high enough and safe do pullups.  Door gyms will work today!  If not, sub heavy dumbbell rows,  or if you have access to a railing that allows it, or a treadmill handle, you can do bodyweight rows. Use a ruck, weighted vest or backpack, or place your feet on a chair or object if doing this. Alao make sure it is safe before doing this.