PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Slider Seal Walk x 25ft forwards, 25ft backwards
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hollow Hold x 30 seconds
Then…
A.
60 Seconds of Strict Ring Dips
Rest 60 seconds, and then…
Fifteen (15) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds
B.
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups
19:43
A) 20 dips
2 of 15 rounds Rx…. Then alternated with 30 – 45 seconds of rest for remaining rounds…. Tough!
B) 14:55 Rx
Splits:
4:35
9:20
14:55
A. no rings, static bars holds (I see lots of fragile shoulders in the comments)
B. 16’46” : 05’33” – 05’30” – 05’43”
A. 12 ring dips
8 x for 15 sec support hold
3 x for catch hold (made my shoulder angry)
B. Had to sub 50 row for 2 rounds, last round was on the TM.
16:45.
The pull ups were hard after the ww.
Gross outside so I did 1km bike erg instead of run. 10:12.
12:25 rx
A: 30 strict ring dips, 10, 5, 5, 5, 5
B: 13:15, wall walks crushed me.
A. Half way and left shoulder wasn’t loving the receiving hold so stopped.
B. Rx 14:40
A. Done, though scaled to 10/20 after 4 sets as I could hold the ring support with proper form for 15
B. 12:33 Rx
A. No rings so fee raised, dips … 20-8-8 dips
B. 10:13
À: 10-5 dips in 1’
B: 14’11
A.
10-4-4 dips in 1 min
B. 19’20
Wall walk finished my shoulders after the A part!