A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples …pull-ups, toes to bar, GHD sit-ups, double unders. Don't do any failure, just 15-20 minutes to warm-up and practice some things.
B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
score is total wall balls after 3 sets.
Performance:
4 sets:
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set.
B. Split jerk- build to a max quickly.
C. emom – 5 push jerks tough TnG stay same weight – 5mins
OR
quickly build to a 1RM press.
OR
quickly build to a 1RM press.
D. emom –8mins
odd – 5-6 CTB chin ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min
+
For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m
stagger start and alternate in big sets on GHD for those that start at same time. Must get out of GHD if you pause and allow next man to use.
16 minute time cap.
A. 165, 175, 185. Last set was pretty heavy
ReplyDeleteB. 225 felt light. Missed 235 though. Not too happy here
C. Done
D. Still need handstand push up work. Used 45lb plate
E. 13:48
Did C. At 135
ReplyDeleteA. 155, 175, 185, 185
ReplyDeleteB. 290 (5# PR)
C. 155, 165, 165, 165
D. 5/3, 5/4, 5/4, 5/3
E. 12:58 (raining, subbed AD 60, AD 80)
A. 185,195x3. I found these hard.
ReplyDeleteB. 275 tie PR
C. 155,155,155,165,165x2.
D. skip.
E. 12:53. Ran in the rain because I'm a man and not scared of the rain.
A. 135,155,175,185
ReplyDeleteB. 175. Keeping jerks at 80-85% for a few weeks to help with speed and technique
C. 135 for push jerks
D. Completed by adding 1 rep every round for each movement
E. 15:27. Also wasn't scared of the rain.
A. 135x4 sets
ReplyDeleteB. 155#
C. 135#
D. 2 sets
E. 14:11
A) 135,155,175,175
ReplyDeleteB) 250
C) 155
D) 2 sets
E) cut the wod In half for time reasons (8:22)