Individual:
Warm-Up: 30s HS Hold, Walk left on wall, walk right on wall roughly 15'. Kick down and complete 1 Max attempt HS walk with 2 faults.
1) EMOM3:
Complete 24 Pistols
then...
EMOM3:
7/6/5 Muscle-Ups (7 first minute, 6 second, 5 third) *Ring height at 88/82"*
then...
EMOM3:
10 HPC 175/115#
**If you fail to meet any of these minutes you are assessed one penalty**
rest 8 minutes and Complete:
5 Rounds:
7 Strict HSPU UB
8 OHS 205/135 UB
*Sets do not count unless done Unbroken, work on consistency and keeping to strict rest sets*
**Each failure to complete a set unbroken assesses one penalty**
At the end of the day add up your penalties and complete 1 Legless Rope Climb for each penalty.
Team
1) Event 1 done in this order tomorrow - MUs must all be timed, as well as individual rounds.
Kit
Ballin
Jeff
Maria
Hunky & Mirth (simultaneous)
K$ & Mack
*Ring height set to 82", barbell moved after each set and run to end of wall before moving on*
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault. *
2) Event 4&5
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault.*
3) Event 7
*Rest 2 minutes from the end of your set and complete 1 max attempt at HS walk with 1 acceptable fault.*
ReplyDelete1) EMOM3:
Complete 24 Pistols: got done at 36 sec each set
EMOM3:
4/3 MU about 11 sec rest
3/3 MU 15 sec rest
3/attempt 2 fail 2nd
EMOM3:
10 HPC 175/115#-UGH! terrible 5/5/ last min 2 sets of 5
HSPU/OHS
all hspu UB (last set hard)
missed 3rd set OHS at 6...very tired shoulders/elbows. Tried close grip and just didnt feel like i could get far enough back in squat to stay stable?
Penalties: 1 for MU, 3 for all cleans, 2 for OHS (1 dropped at 6, 1 missed snatch into it). 6 LRCs...all felt pretty good. felt like i was able to take bigger steps with my hands