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A. 21 Min Clock - Max Effort Dips/Push-Ups/Chin-Ups
Buy In - Max Chin-ups
Rest
With a running clock:
0:00 - 0:30 E Max Ring Dips/G Max Stand Dips
Rest
1:30 - 2:00 E Max Stand Dips/G Max Stand Dips w/1RB
Rest
3:00 - 3:30 Max Decline or Deficit Push-ups
Rest
At 5:00 Mark Max Chin-ups
Rest
At 8:00 Mark Repeat Cycle 2x
Notes:
For 0:00 - 0:30 your goal is to get 1 - 2 solid reps.
Do not attempt them unbroken. This should be 100% effort.
For 1:30 - 2:00 your goal is to complete 1 monster set!
For Chin-ups if you can't do 3 unbroken accumulate at least three singles.
B. Rope Play
Then,
3 Hollow body holds alternating grip for same duration.
Erica
ReplyDeletePart A
Buy-In- 5 unbroken chin ups
Max ring dips in 30sec:
1) 2 with break between
2) 1
3) 1 need to lean forward more but first good ones :)
Max stand dip (rogue) in 30 sec-
1) 9
2) 8
3) 8
Max decline push-up in 30 sec (feet on bench)-
1) 14
2) 14
3) 13
Max chin up (did one max unbroken set)
1)4
2)4
3)3
Kayla
ReplyDeletePart A
Buy-In- 2 chin ups
Max stand dip (rogue):
For each round did 2 holds at bottom
Max stand dip (rogue) with red band in 30 sec-
1) 7
2) 9
3) 7
Max decline push-up in 30 sec (feet on bench)-
1) 11
2) 10
3) 11
Max chin up
1)1
2)1
3)1
Will save part b for tomorrow
ReplyDelete