*Must have 5 consecutive strict pull-ups and have been training 4x per week for last couple months to do part C in Performance. Instead, please complete C and D from the Fitness group. *
A. 60 secs in bottom of squat. Rest 1 minute x 6.
B. TGU x 30. Not for time, steady pace, alternate arms every rep.
C. Accumulate perfect 60 ring rows.
D. for time
75 burpee box jumps
A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
B. Wall-Facing Handstand Hold; accumulate 90 seconds x 5 sets; rest 2 minutes
C.
For time:
100 Burpee CTB Pull-ups
Notes:
– Handstand Holds: ensure perfect shoulder mechanics, and only allow toes to be in contact with the wall
– Part II: bar should be ~6 inches above max reach
75 burpee box jumps
Performance:
B. Wall-Facing Handstand Hold; accumulate 90 seconds x 5 sets; rest 2 minutes
C.
For time:
100 Burpee CTB Pull-ups
Notes:
– Handstand Holds: ensure perfect shoulder mechanics, and only allow toes to be in contact with the wall
– Part II: bar should be ~6 inches above max reach
- only use CTB pull-ups if your max set of CTB is more than 15 consecutive. Otherwise 100 burpee pull-ups for time
A. 45# x 4 sets of 3-5
ReplyDeleteB. 3 sets of 30-45s
C. 22:11
A: 35# x 3 sets, 45# x 1 set
ReplyDeleteB: 5 x 30sec...
C: 50 burpee CTB in 8:53
Subbed 15 more strict pull ups, 30 ring rows, and core work
A. 45 with hips to 20"
ReplyDeleteB. 90, then 4 sets of 60
C. 13:31. bar at max reach at home. did all dead hang CTB to make up for that.
PM
row 300m
1 TGU/arm
35 DU
waiter walk 25m
rest 1 min x 6. moderate effort.