A1. Half Kneeing DB Strict Press; 8-10x5/arm; rest 60s
A2. SA DB Row; 8-10x5/arm; rest 60s
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For Time:
100 DU's
50 Strict HSPU
100 DU's
50 Toes to Bar
HPA-BLUE
A1. Weighted Dip 4-6 reps, rest 90 seconds
A2.. Weighted Pronated pull up 4-6 reps, rest 90 seconds x 5 sets
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20 muscle ups for time
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For Time:
1>10
1>10
Chest to bar
10>1
Strict HSPU
HPA - Power
split jerk - gymnastic
A. Split Jerk, 2-2-2-2-2-1-1-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups + 2-4 Strict Ring Dips every :90 x 8 sets
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10 min Low to mod AMRAP:
Row 250m
10 Unbroken Toes to bar
25 Ft Handstand walk
HPA - Power
split jerk - gymnastic
A. Split Jerk, 2-2-2-2-2-1-1-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups + 2-4 Strict Ring Dips every :90 x 8 sets
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10 min Low to mod AMRAP:
Row 250m
10 Unbroken Toes to bar
25 Ft Handstand walk
This wasn't posted at 4am, so I did the box wod this morning
ReplyDeleteWeighted dips
ReplyDelete8 kg, 12 kg, 12 kg, 16 kg, 16 kg. (6 reps)
alternated with weighted pull ups.
8 kg, 12 kg, 12 kg, 16 kg (4 reps) 16 kg (4 reps)
10 MU, grip went and hand ripped on rings
C2B and HSPU 11 minutes, this felt hard
Gold
ReplyDeleteA1) 45# 10 each arm all sets
A2) 70# 10 each arm all sets
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22:20
Strict hspu took forever
Gold
ReplyDeleteA1) 35#
A2) 70#
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29:45
Modified HSPU for strict press at 95#
A1. 6, 5, 5, 4, 4 done @24kgs
ReplyDeleteA2. 6, 5, 5, 4, 4 done @16kgs
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11:00, came hot out the gates and did 5 to start, this was a PR of unbroken MUs but really burnt me out so that after a couple sets of 3 I had to drop to singles and started failing reps. Tried to push myself and paid for it.
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ripped my hand on the MUs so I skipped on the C2B to save my hands. did the HSPU 1>10 with 90s rest in between sets.