Warm-Up ~ Mobilize
GYMNASTICS CAPACITY
30 Strict Pull Ups
30 Kipping HSPU
2m Rest
20 Strict Pull Ups
20 Kipping HSPU
1m Rest
10 Strict Pull Ups
10 Kipping HSPU
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FOUR EYES
On the 4m x 6:
200m Run
10 TTB
Hang Power Clean (5-5-4-4-3-3)
increase wt. each round
Stan ~ did it... 95-145# (Big wt. for him at 145# Awesome)
tb ~ 15:37 (approx) / 135-155-165-185*-205*-215* (1, with failed attempts until 4m mark)
30/30 was about 7ish - 12-8-5-5 / 10-8-7-5
20 / 20 was 5:30 - 4's across tried quicker rest, but at 12 into each needed a touch more
10 / 10 was 2:07 - 4-4-2 / 7-3
*used a belt / finished each round b/t 1:50-2:05
I wanted to do the Body Armour, but ran out of time before a meeting...
May add it in tomorrow!
GC =
ReplyDelete30 4:18
PU 10-5-5-5-5
HSPU 10-10-10
20 2:24
10-5-5
10-10
10 :37 UB
95-105-115-125-135-145
1:44-1:30-1:32-132-1:34-2:27
Rnd 1 200 M RUN * plantar fasciitis left foot bad
Rnd 2 12 cal row :34
Rnd 3-6 15 cal row
Times 15 cal row :39-:36-:35-:35
HSPU where strict
ReplyDeleteDid 3 sets of Body Armour last night 135# Floor Press
Nice on the Strict... Ihad to do kipping or would have taken all day!!!
ReplyDelete