A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
A. had a short rope to work with so did 3 legless climbs instead of 2
ALSO – kind of a PR…first time doing the handstand walks unbroken! So proud of that progress.
B. 19:57 (had to run/walk to the treadmill in another room and constantly increase/decrease the speed when starting and stopping – I guess it’s bad form to leave a treadmill running at high speed without someone on it)…
A. Rope climbs rx’d
L sit in 15 sec increments
Handstand wall runs – 20 shoulder touches.
B. 16:48 24 Sec slower then two weeks ago. I ran a bit slower and had to walk farther to the bar at the box.
A. 5-6 towel pull-ups
L-sit holds 25-30
Handstand holds 35-40 secs
B. 20 alt DB snatches w/ 25#
Rest Rx had to wait 4 times for garage door to open for run 21:38
A: did towel pullups with slow decent L sit Freestanding handstand holds. ( came up and quickly turned to look at clock, weird vertigo thing happened. Took awhile to see straight! B: Rx’d 15:10, I looked in my book at the gym and on Nov 10th it was 15:34. I don’t know own why I’m so much slower on this one than everyone else. Ttb unbroken first Rd, then in quick sets of 4-5. C: shoulder stability work: Banded ext rotation. @ 1122 x8reps each arm Bottoms up kb carry 1 lap each arm 25# right 20# left Banded x’s… Read more »
I was 15:17, though I’m coming off a 2-week crappy bug. The guys are fast!
The guys ARE super fast on this one!
Midway through Nebraska holiday trip; 20s to 40s with rain outside, and no gym access.
Quick testimonial though:
We used to give a “100 push-ups in 4 minutes” challenge at my old gym (I know, most of you are thinking, “What’s so challenging about that?”) Well, I could never do it. But after doing Invictus/Invictus-type of training for about a year,
A) No rope in garage gym:( subbed strict mu progressions. The rest as RX.
B) 14:10 RX, but sub 20 cals on bike for run. It’s 30 degrees here. Runs are done. Lol!
Did yesterday’s workout
A. Clean & Jerk x 1.1
90/105/115/120/125/135/140/145- started missing the clean.
Michelle I sent you new videos
B.For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
13:42
B. 12:06 rx
B only…..
11:46.
Did not record my time from a few weeks ago, but I think it was 12:something
Fun triplet.
A. Done with handstand holds.
B. 11:53 RX
12:24Rx, you won this round
A. Been a few days behind. Did a bunch of rope climbs and toes to rope this weekend and wrist won’t support handstand work so did EMOM 10 Min Back Squats x2 at #275
B. As Rx 14:32…Did the 400m run as a 25m shuttle run (made it a bit slower)
A1. 4 x 9′ legless rope climbs (started seated)
A2. L-Sit Hold: 2 x 15s w/ 30 seconds rest between
A3. 60s Handstand Hold (UB)
B. As Rx: 12:37
… 15 sec faster than Nov. 10
A) Substituted the Rope Climb to Rope Pull from seated to standing, and the handstand walk to handstand hold x 1 min accumulated.
B) Scaled to 10 ADS with 15 kgs, 10 Knees To Elbows and 350 meter run. Completed the four rounds in 14:30
1) completed
2) 11:19rx
Is it 7 snatches per arm or 14 each round?
7 per arm
Thanks
A: done @ Rope Climb = 15 reps Bar Towel Row + 10 each shoulder tap handstand
B: 14:40 @ DB 22 kgs