Super Youth 4:30pm
(A) HSPU & Rope Climb-Technique, Progressions
(B) Individually for time-5 rounds 3 Deadlifts 130/85kg, 10 WallBalls 10/9ft 9/6kg
Beginner 6am & 7:30pm
(A) Deadlift-Work within the limitations of your movement
(B) HSPU-Technique, Progressions
(B) HSPU-Technique, Progressions
(B) Individually for time-5 rounds 3 Deadlifts 100/70kg, 10 WallBalls 9/8ft 9/6kg
Intermediate 6am & 6:30pm
(A) HSPU & Rope Climb-Technique, Progressions(If proficient, accumulate 6 Rope Climbs Roof/15ft & 30HSPU)
(B) Individually for time-5 rounds 3 Deadlifts 130/85kg, 10 WallBalls 10/9ft 9/6kg
Advanced 5:30pm
(A) HSPU 5RM & Legless Rope Climb 15/12ft Up & Down
(B) Individually for time-3 Rounds 2 Rope Climbs Roof/15ft, 10HSPU
Focus- (A) You can kip (B) If you are proficient at HSPU you will do part C first then B (C) Remember, once that bar starts moving keep the bar moving for as long as possible
a)Just did standard HSPU and I haven't got a legless climb yet..
ReplyDeleteb)7.32.. I made it to the roof in the 1st 4 climbs only made the 15f in the 5th then nearly killed myself on the way down and only made it to 15f on the last. Was happy with my HSPU though..
c)4.36.. Was very tough would be good to do it fresh but still glad I did it 2nd as the 1st wod hurt me big time..
Full house tonight.. Great atmosphere...
(A) 3 days rest did wonders for my arms! I worked on strict HSPU with an abmat and could actually go up and down a few times. Kipping I just couldn't quite get.
ReplyDeleteLegless up to just under 12ft, and back down! 2nd attempt was not as good.
(B) HSPU with band, 15ft climbs. 9:06
The 3rd round of HSPU nearly broke me. Some well needed encouragement from Dave to just 'keep on trying!'
(C) Rxed 8:16 - technically a DNF with an 8m cutoff.
As tough as the lifts were, Jody was 100% right about touch n go making it easier.