May 4, 2019 – Competition

A.
For time:
4/3 Legless Rope Climbs from Seated (15-foot rope)
4/3 Legless Rope Climbs (15-foot rope)
4/3 Rope Climbs with Legs (15-foot rope)

When the running clock reaches 18:00…

B.
For time:
12 Strict Handstand Push-Ups to 4″/2″ Deficit
160-Foot Handstand Walk (40-Foot unbroken increments)
12 Strict Handstand Push-Ups to 4″/2″ Deficit

C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

D.
Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double-Unders + 10 Toes-to-Bar

Immediately followed by. . .

Three rounds for time of:
10 Burpee Box Jump-Overs (24″/20″)
15 Wall Ball Shots (30/20 lbs)
20 Double-Unders + 10 Toes-to-Bar

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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Tony
Tony
May 10, 2019 3:25 pm

A:
RX
11,48

B:
RX
23min
Last 12 hspu unbroken but fail on my handstand do 5 foot portion each time

C: skip

D:
8 burpees
12 WB 12kg
20DU + 8/10 T2B
During the EMOM

3RFT:
8,51

E:
Done

Anthony Oriotti
Anthony Oriotti
May 10, 2019 3:25 pm

Saturday usual home session A. Barbell supinated row 5*10@bw (80kgs) B. Bench press 531 C. Deadlift based on 190 10@95 10@115 8@142,5kgs (75%) and 2 more sets of 8@142,5kgs Can’t load more than 145kgs D. Yesterday last part but went for 100foots as I just have one heady KB and switch GHD hip extension with hip trust So Every 5 minutes, for 15 minutes (3 sets): 100 Foot Front-Racked Kettlebell Walk (elbows down) 2*24kgs 15 Goblet Squats 32kgs KB 15 Hip trust 100kgs 15 Stiff Leg deadlift 2*24kgs KB 100 Foot Front-Racked Kettlebell Walk (elbkws down) 2*24kgs Have fun enjoy… Read more »

Patrick Buckles
Patrick Buckles
May 10, 2019 3:17 pm

@tinomarini:disqus I think you’ll find with me, when it rains it pours. Besides not getting enough sleep Thursday night, I also caught some bug that kept me awake a lot last night, killer soar throat.

I only had access to a power lifting bar so I did….
16min every 2 min HC+C&J
Sets 1-3 75-79%
Sets 4-6 80-84%
Sets 7-8 85%

Attempted to do today’s 21 min EMOM Condo but got to 14min and crashed. Resting for the rest of the day and tomorrow. Lot’s of water.

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