Skill:
4 Perfect push-ups with a 4 second negative
1:00 Rest
5 Sets
Conditioning:
500m Row
13 Ring dips
14 Sumo deadlift high-pull*
15 Handstand push-ups
16 Thusters*
16 Alternating pistols
15 Pull-ups
14 Snatches*
13 Burpees-over-bar
500m Row
For time (12:00 cap)
*all lifts are same load (75/53)
Strength:
Deadlift
4 @ 80%
3 sets for quality
Post results and experiences to comments
CAP; 12:34
15:39mod
Hspu W/ 1 abmat
Mod pistols foot behind ankle
14:34
2 ab mat hspu
Lunges instead of pistols
55#
CWOD:
11:05 Mod
I still had to slightly mod the ring dips due to my right shoulder. I went slower than I would have doing rx dips with a good shoulder. I slightly touched toes of one foot at the bottom for support in the bottom of the dip.
SWOD:
3 sets of 4 @ 405
Last set got heavy!
Hit cap. Completed all PLU. Mod HSPU, dips
Shoulders were dead today…DEAD.
3 sets of 4@ 235#
Went over cap and finished at 16:41 for no DL reps!
Mods include: 35# barbell, 15# KB Press for HSPU Prog, and PLU Prog.