A.
Two sets of:
Freestanding Handstand Marching
x 20 reps
Rest 30 seconds
Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Rest 30 seconds
Back-To-Wall Handstand Marching x 30 reps
Rest 30 seconds
Followed by. . .
One set of:
Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Rest 30 seconds
Wall Slides
x 15 reps @ 2020
B.
Every 3 minutes, for 15 minutes (5 sets):
3 Front Squats + 1 Jerk
*Sets 1-3 = 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 80-85% of 1-RM Clean & Jerk
C.
Complete as many rounds and reps as possible in 14 minutes of:
10 Muscle-Ups
20 Burpees
40 Wall-Ball Shots (20/14 lbs)
D.
Three sets of
Hollow Rocks x 30 reps
Left Side Hand Plank x 45 seconds
Right SIde Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed
A. At least I tried
B. 70, 70, 70, 75, 75
C. MU->strict pull-up 2 rounds + 10 PU + 20 burpess + 10 WBS
D. done
a) done;
b) 75/78/80/83/85Kg;
c) sharp pain on right shoulder. (5 strict C2B) 2 + 45reps;
d) done.
B. 148-168#
C. 2+9
B. 185 205
C. 2 rounds + 6 with 30# WB all I had
3 rounds in 19:48
D. Done except not the planks
Thanks for the workout!
A.done
B. 90/95/95/100/102,5
C. 2R+5
D.done
B. 145-170lbs beltless
C. Scaled to 5 bar muscles ups , 2 rounds plus 20 wbs
D. Done ?
A.
Done
Very hard. Accumulating 20 freestand march
B.
Set 1: 90kg ✅
Set 2-3: 95kg ✅
Set 4-5: 103kg ✅
I’m still having some problem on split. Like last week. Probably I need some accessory work
C:
2 RNDS + 5 MU
D:
Done
A. Done (HS walking backwards is very difficult)
B. 220/235
C. 2+25 Rx
D. Done
A. Done
B. 185/185/195/205/210 lb
C. 2 rounds + 22 reps
D. Done
A) done
B) 185×3, 195×2
C) Did 2 rounds + 27 WB hitting 1 MU out of 2 attempts each round.
D) done
B. 125, 135, 135, 140, 145
C. Subbed TTB for MU. 3+4
A. Handstand walking practice
b. 225×3 245/265
c. 3+30 -burpees were to a plate.
d. Complete
B) 225,245,265,280,280
C) 3 even
A) Done
B) 80/80/84/84/90kg
C) 2+32
D) Done
A,- done
B- 130 to 150
C- 2+4
B.185/185/185/205/205
C. 3+4
D. Done
A.done
B. Up to 85 -235lb
C. 2 rounds + 10 wallballs
D.done
A. Done
B. 85/90/95/97.5/97.5Kg
C. 3rnds+16 reps
D. Done
Crushed it Wilson! Great work!
A. Rx
B. 165,175
C. T2- 1 R + 10 + 20 + 13
D. Rx
CFM Daniel
For time:
50 pull ups, 400 m run, 21 thrusters 95, 800 m run, 21 thrusters 95, 400 m run, 50 pull ups
T2- 20:31
A)done
B) 265-275-285-295
C) 3+4 unbroken MU/WB
D) done
Nice work getting into the 4th!