sat, june 19, 2010

2011
part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec

4+ hours

part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 4
(10 min - AMRAP Clap Push Ups - 5 attempts)
Row 45 sec @ 95%
Rest 4:15 x 4

2010
part 1:
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)

rest 1 hour

part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%

rest 1 hour

part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd

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