Warm-Up | Performance
Double Under or Single Under x 20-30 seconds
Scap Pull-up x 10 reps
Dive Bomber Push-up x 5 reps
Followed by…
Two sets of:
Piked Handstand Push-Up x 6-8 reps
Hollow Hold x 30 seconds
Then…
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups
Compare results to March 15, 2023
B.
Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds
This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.
A rebuilding day. everything felt off
A. 22:44
B. did 6 rds 5 rds of 10 sec hold 30 sec rest
A. 13:07 – after two rounds added an inch pad for the SHSPU.
PULL UPS were UB/ 10/5 x 4
B. Walked 2 miles.
A) 13:33 RX
– me and strict HSPU… all I want for Christmas
B) Yo!!! This was really hard. Had to switch to toe assist on the dip receive hold and 10 seconds for the support hold. I’m going to be feeling this for daaaays. Good stuff.
Yesterday’s:
On echo bike
3:55/3:42/3:40
A. 13:49
A. 15 Rx
B. That was tough
11:33