141104 ~ You are Ahead by a 1/2 Century!

Strength:

Every 90s x 10:30 (8 sets)

Clean  (Full):

**Reps do not need to be touch and go!**

Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ 90%
Set 8 – 1 rep @ 90%

then...

Every 90s x 6 min

Jerk (off the rack)

Set 1: 3 @ 60%

Set 2: 2 @ 70%

Set 3: 2 @ 80%

Set 4: 1 @ 90-95%

Set 5: 1 @ 101 - 105%

Conditioning:

"1/2 Century"

AMRAP 12 Min

8 Attempts to achieve 50 Pullups (Rx+ = C2B)

** Every time you drop off the bar, you must complete 10 Unbroken Wall Ball (20/14#) before you can continue your pullup reps**

**If you do not complete 10 Wall Balls Unbroken, you must complete 5 burpees before re-entering the WOD**

With remaining time: ME Muscle Ups (or Banded MU progressions)

Score = Total # of MU's

Cash Out:

3 Rounds

25 Atomic Situps

25 Hollow Rocks

10 Hollow Rock Rolls

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.