[1.] Warm Up
[2.] Strength [unbroken]
Perform 100 unbroken reps of:
1 Arm Swing Clean & Jerks
*Attempt to perform all sets unbroken choosing from the following rep schemes: 10×10, 5×20, 4×25, 2×50, 1×100.
-Modify movements if required. Record rep scheme, load, and time.
[3.] Work Capacity [time]
“PROPER GEEZER”
Perform 20, 16, and 12 reps for time of:
Air Bells [16kg/8-10kg] / Wall Balls [20#,10ft/14#,9ft]
Pull Ups
Double Russian Swings [2x24kg/2x16kg]
Push Ups [elev. kb/standard]
Box Jumps [24"/18"]
-Scale loads and modify movements if required.
Previous Scores [1/31]
Misty: WB14#,8ft, 2″band, 2x8kg, 12″ – 18:58, Dianna: WB14#, 10ft,1″band, 2x12kg, 18″ – 20:00
Christy: WB14#, 7ft, 2″ band, 2x8kg, 12″ – 24:18, Brittany: 14#WB, 8ft, ring rows, 2x8kg, 18″ – 22:47
Tracy: WB14#, 9ft, ring rows, 2x10kg, 18″ – 14:54, Ross: WB20#, 10ft, 2x24kg, elevated kb push ups, 24″ – 11:39
Shawn: WB20#, 10ft, 2x16kg, 24″ – 17:27, David: WB20#, 10ft, 2x16kg, 24″ – 14:44
[4.] Finisher [reps]
Perform a Mikko interval couplet set of:
[6:00] Crossover Jackknife Sit Ups / KB L-Sit or Tuck Sit
*Perform maximum reps possible of jk’s for 30 sec, rest 15 sec, attempt to hold kb l-sit for 30 sec, rest 15 sec and so on for 6 minutes/8 intervals.
-Modify movements if required. Record total jackknives completed.
Post comments & scores…
Kristen and Lee
demonstrating two different versions
of knees to elbows
HQ Scores
Sheila
ST: 15#(10×10) – 8:26
WC: modified, 20#(front squat,bent rows,floor press), 18″(step ups) – 14:48 (3 rounds of 20 reps)
Misty
WC: 8kg,1 3/4″/1 1/8″,2x8kg,14″ – 17:06 (PR)
CB
ST: 8kg(10×10) – 10:06
WC: wb14#,9ft,1 3/4″,2x8kg,12″ – 16:08
Dianna
ST: 16kg cleans (10×10) – 5:24
WC: wb14#,9ft,1″,2x12kg,1 3/4″,18″ – 16:57 (PR)
Anne
ST: 8kg(10×10) – 7:24
WC: ab8kg,1 1/8″,2x10kg,12″ – 17:02
Christy
ST: 15#(10×10) – 7:42
WC: ab15#,1 3/4″,2x8kg,12″ – 16:13 (PR)
Perry
ST: 12kg(10×10) – 11:06
WC: ab12kg,2x16kg,elev. kb push ups,24″ – 12:43
Ross
ST: 12kg(10×10) – 11:03 (rehab)
Fin: kb tuck sits – 87 reps (3 break ups on tuck sits)
Matt
ST: 12kg(2×50) – 7:50
WC: ab12kg,2x20kg,18″ – 14:13
Frank
ST: 12kg(4×25) – 8:04
WC: ab12kg,1 1/8″,2x20kg,18″ – 12:52
Lee
ST: 16kg(10×10) – 9:05
WC: ab16kg,2x20kg,24″ – 12:39
Grant
WC: ab16kg,1″,2x16kg,24″ – 14:13