5 sets:
20 Wall Ball Shots
10 HSPU
20 Push Press 75/55
10 Burpee Pull-Ups
rest 3 minutes
+
Accessory Work:
A. Glute Ham Raise - 5 x 8 reps
B. Accumulate 90 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 90 seconds Bottom of Dip Hold
D. Accumulate 90 seconds L-Sit Hold
34:30....hspu got me
ReplyDelete28:37.
ReplyDeleteRound 1. 1;47
Round 4. 5:17 some new shit I never felt was going on in my lower back. Haha
Rest were 2:10-2:35
Wowsers, fatigue.
ReplyDelete31:35 >> 2:38, 3:52, 4:09, 4:30, 4:26
First round everything unbroken. After that WBs always unbroken, HSPU horrendous, PP just tired (2-3 sets) and PUs no strategy just kept moving. Thanks Chris for the help on the HSPUs, its really good to get some direction on them. I'll still beat you handstand walking around the track though.
A: skipped, lower back sore
B: 0:40 - 0:30 - 0:20
C: 0:40 - 0:30 - 0:20
D: sets of 10 seconds from floor
worked out with my field hockey players today at Crossfit Mount Kisco.
ReplyDeleteWe did DT. Time was 11:04 (RX) which was a PR for me. Still need to work on making my hang cleans faster and more efficient on my s2o.
30:02
ReplyDeleteHSPU again. Total tricep and shoulder fatigue. Everything else unbroken.
Did 90 sec pullup hold. 40-30-10-10. Didn't do the rest of accessory. I need to stop. Taking off till Monday. Excited for test week.