std warmup
500m row
thuster warmup
MAIN
A. DU progression
2x20 SU
2x10 power jump
2x5 S-S-PJ
2x5 S-S-DU
2x10 DU
B. CF Open 17.5, but with 16 min cap
{
9 thruster 95#
35 DU
}
I got 8 rounds + 7 thrusters. If we'd continued, I could have made ~18 min or a bit more, which is better than my 21 min time last year. I did first 2 rounds unbroken on thrusters, but I think going forward I'd do 5+4 right from the beginning, w a timed break under 10s.
C. 3x3 weighted pullup
3x15#, 3x25#, 2x36# (failed 3rd rep)
Accessory work
D. 3 rounds, not for time
{
15 GHD situps
6 GHRaise
}
E. 3 rounds, not for time
{
Tuck Front lever
Tuck Back Lever (managed a straddle back lever for a few seconds!)
}
B. CF Open 17.5, but with 16 min cap
{
9 thruster 95#
35 DU
}
I got 8 rounds + 7 thrusters. If we'd continued, I could have made ~18 min or a bit more, which is better than my 21 min time last year. I did first 2 rounds unbroken on thrusters, but I think going forward I'd do 5+4 right from the beginning, w a timed break under 10s.
C. 3x3 weighted pullup
3x15#, 3x25#, 2x36# (failed 3rd rep)
Accessory work
D. 3 rounds, not for time
{
15 GHD situps
6 GHRaise
}
E. 3 rounds, not for time
{
Tuck Front lever
Tuck Back Lever (managed a straddle back lever for a few seconds!)
}
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