Warm-Up | Performance
Three Sets of:
100′ Wall Ball Chest Squeeze
10 Push-Ups
5 Burpee Broad Jumps
Followed by…
Two Sets:
30-Second Passive Hang
10 Scapular Pull-Ups
10 Bar Kips
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two rounds for time of:
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
40/30 Calories of Rowing
30 Push-Ups
Time cap = 15 minutes
A
265/300/335/315/300/275
B.
4+13 strict pull ups
A. RMU 6-5-4/ hs walk 50′ in 5-10′ sections/ 60 sec tuck sit hold really hard most efficient was 15 on 10 off
B. RX cap at 1 rd + 1 cal row. Misread it as 1 rd. Felt very good coming off of the row in 7:00 and then raealized it was 2 rounds… first echo bike was in 2:!0 second was 3:10.
A.
3/2/3
65/50/50
60/50/60
B
14:52
Good job everybody
A. 4/4/3+1
40-ish ft per round
35/40/45”
B. 13:35
A. Done with 4 banded bmu and 40 handstand marches on the wall.
B. Got through 7 cal row in the 2nd round before time expired.
A. Done RX
S1. 5,6,8
S2. 60-75ft
S3. Accumulative 60s in broken up sets (I swear time stood still during those L-sits)
B. 14:48 RX
A) RMU progressions/Around-the-Worlds off box (very little room in garage for HSW)/L-sits/ticks
B) 19:12
-Finished 2nd rd of C2B right at 15 mins. Upper body is toast.
*tucks
Haha. No ticks.
Warmup done ✅
A. 8 RMU’s with band between
60 sec handstand hold
60 sec L-sit hold accumulated
B. 2rds FT
40 cals hand bike
20 c2b pull-ups
40 cals row
30 push-ups
14’38
Just sneaked inside the time limit!
14:43 hands tore open second round
A. No room for muscle ups, 10 strict pullups 15 diamond pushups substitute. Hand stand walk,
L holds 60 seconds unbroken