42, 30, 18 reps of wall ball.
21, 15, 9 pull-ups.
Wall ball standard:
Mens: At least 9kg to 10 foot.
Womens: At least 6kg to 9 foot.
Some part of the ball must touch on or above the line/target.
Ball cannot be dropped - must be caught for rep to count.
Full squat, hip crease below knees. When you pick up the ball it must be taken through a full squat clean first, ie: the hips must be opened before dropping into the squat.
Pull-up standard:
Arms straight at the bottom, chin above horizontal plane of the top of the bar at the top. Can substitute triple the number of jumping pull-ups. Standard is bar at midpoint of elbows and wrist at the bottom and chin over the bar at the top. Arms straight before each jump.
9:10 that was really tough! did th 21 pull ups unbroken then i crashed and burned haha.
ReplyDeletegreat work brandon!!5:37 and hes not even competing??