18
Dec
2017

3

Competition Programming

A.
Establish a 1RM
Weighted Pull-up

B.
Establish a Max Set of
Triple Unders

Establish a Max Timed Set
Free Handstand Hold

Establish a Max Timed Set
L-Sit Hold
(Hands and Feet Level)

C.
4 Rounds For Time
Run 400 Meters
5 Rope Climbs
15 Burpees (Target)
20 Box Jump Overs 24/20”
Rest 2 Minutes

Optional 2nd Session

Comments ( 3 )

  • Nash Woods
    December 18, 2017 at 8:30 pm

    A.110#
    B. 16 triples
    9 seconds
    6 seconds
    C. 34:03

    Reply
  • jjorgensen
    December 18, 2017 at 8:30 pm

    A. 142.5
    B. 7, :19, Skipped Due to Below Benchmark
    C. Hero workout Glenn – 27:49

    Had to redo this benchmark for my 212 program. Cut almost 4 Minutes off it from 18 weeks ago.

    Reply
  • Torsten Waurig
    December 18, 2017 at 8:30 pm

    A. 125 PR
    B. 4 triples. Couldn’t find rhythm
    6 sec stationary; 40 sec wobbly. Wasn’t sure if it was stationary or not
    28 sec hold
    C. 25:00. Shorter rope so I did 8 climbs

    Reply

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