A.
Every minute on the minute for 12
minutes
Power Clean + Hang Clean
B.
As many rounds and reps as possible in
20 minutes of:
5 Handstand Push-Ups
10 Alternating One Legged Squats
5 Muscle Ups
C.
Three sets of:
GHD Hip Extension x 8-10 reps
Strict Toes-to-Bar x 8-10 reps
A: 185x2, 195x2, 205x2, 215x3, 225, 235, 245
ReplyDeleteB: 7 + 3HSPU
A: 115, 135, 145, 145, 145, 155, 155, 155, 165, 165, 175, 175, 180
ReplyDeleteB: 3 rounds (I worked on three weaknesses for this workout. I finally did HSPU's RX, figured out the pistols, thanks to Drew for showing me how easy it can be grabbing my foot. I did five MU attempts on each round. I came really close to getting a MU during the workout.
Then...after 15 MU attempts during the workout, I did 5 more attempts, and I GOT MY FIRST MUSCLE UP!!! Thanks to my coaches and everyone else in the comp class for your support.
A: 185, ", 195, ", 205, ", 215, ", ", ", 225, 235, 255 (power only), 275 (miss)
ReplyDeleteB: 7 rds complete --> 2 muscle ups
* I was very pleased with my performance today. I felt that I paced and partitioned everything the best way I could. I hit all the HSPU unbroken and only fell off the wall a couple times. Hit all the pistols unbroken and only mis-stepped a couple times. And I hit singles on the MU and only missed a handful of attempts. Obviously there is still plenty of room for improvement and I'm going to start working to hitting doubles on the MU every time. Big shout out to kevin for his first MU!! Beast mode!