Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
30 Seconds Row at easy pace
30 Seconds Light KB Swings
30 Seconds Single-Unders
A.
35-49:
Two sets, not for time, of:
Row 1000 meters
20 Chest-to-Bar Pull-Ups
100-Foot Handstand Walk (you may set up an obstacle course but please BE SAFE)
30 Heavy Double-Unders
Rest as needed
50-54:
Two sets, not for time, of:
Row 1000 meters
15 Chest-to-Bar Pull-Ups
50-Foot Handstand Walk (you may set up an obstacle course but please BE SAFE)
30 Heavy Double-Unders
Rest as needed
55+:
Two sets, not for time, of:
Row 1000 meters
10 Chest-to-Bar Pull-Ups
25-Foot Handstand Walk
15 Heavy Double-Unders
Rest as needed
B.
35-49:
Take 15 minutes to build to a 265/175 lbs Clean.
50+:
Take 15 minutes to build to a 245/155 lbs Clean.
C.
35-49:
For time:
15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)
50+:
For time:
10 muscle-ups
1 squat clean (155 / 115 lb.)
1 squat clean (185 / 125 lb.)
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
D.
Three sets of:
DB Curls x 6-8 reps per arm @ 2011
Rest 45 seconds
DB Reverse Flies x 10-12 reps (light)
Rest 45 seconds
DMA done
A. Only the skill work, setup a couple 4” plates to walk over on first 50’ and weave through cones on 2nd 50’. All unbroken.
20 C2B
100′ HS Walk (obstacle)
30 DUs
2:20 and 2:04.
B. Skipped
C. Only the 15 RMU, well first 6 unbroken went well and then fell apart after that. I wonder if I should have kept going past the first 6
Since those felt good? 6-3-1m-1-1-1-1-1
2:49 not very happy with that!
Then Did 5 sets of 3RMU with :30 rest
D. Done 20#, 8#