Mobilize...then...
2 Rnds:
60s Row
30s Active Samposon
30s Inchworm to Push Up
30s Spidey & Reach
------------------------
RING MU Benchmark
25 Ring Muscle Ups for time* (15m Cap / No more than 5 Rnds)
* At the start and every 3m, perform:
300m Row + 4 Burpees over Rower...
With Remaining Time, perform as many Ring MU as you can.
Continue until you reach 25 Ring MU
------------------------------
SIDE EFFECT A
AMRAP in 10m:
5 Deadlift (275#)
10 Cal Bike
25' HS Walk*
*Subbed 30s HS Hold against Band in a rack
Exactly 5 MIN REST
SIDE EFFECT B
AMRAP in 10m:
7 Deadlift (225#)
7 Kipping HSPU
200m Run
tb ~ 11:56 (8-6-5-6) / 4 Rnds (2:27-5:05-8:01) / 3 Rnds + 7 DL (All Belted)
3-3-2 / 2-2-2 / 3-2 / 3-1-2 MU Rnds
SE-A =
2:27 = 1:03 - 2-1-1-1
5:05 = 55s - 2-1-1-1 (2:38)
8:01 = 42s - 3-1-1 (2:56)
10:00 = 36s - 5 - 30s on clock to finish (1:59)
No comments:
Post a Comment