10/14/14

15min HS Walking Play/Practice

Did for 6 min cuz got here late. Got 4 at 33-50% across. Felt like I had more balance and control than last week.

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A. Strict HSPU - 12 x 3; rest to complete recovery b/t sets

Did all sets with 1 min rest no misses

B. L-Sit CTB Pull-up - 6 x AMRAP UB: rest 90sec

R1: 10

R2: 7

R3: 5

R4: 5

R5: 4

R6: 4

I did better this week across all sets

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EMOM for 12min

Odd - 5 UB Muscle-ups

Even - 8 GHD sit-ups

This was tough! Ghd made the kip on MU tough. Did 5 ub thru 4 rounds. Got 4.5 on 5th set, caught real low in dip and couldn't get out. Got 3 on last set.

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3 Rounds NOT for time:

20 Hollow-body rocks (forward+backward =1)

15 Arch Body Rocks (like hollow-body but on your stomach)

15sec Single-arm Ring Hang ea arm

20sec Assisted German Ring Hang (feet on box)