Sat 20AUG16

A)Competition – BE CAREFUL

Event 1: Handstand Triplet

AMRAP in 12 Minutes:
• 6 Strict Handstand Push-ups
• 12 GHD Sit-ups
• 15 Box Jump Overs (24″/20″)
(Strict Handstand Push-ups increase by 3 reps every round.)

Place: 1st
Score: 269 reps (2 or 3 GHD’s in the round of 24 HSPU)
Notes:Yup, I won a strict HSPU workout. The other work in the workout gave me just enough time to recover before going back to the HSPU. I was unbroken through the round of 15. Then went 9/9, 7/7/7, then just chipped away on the 24’s. I was a good 14 reps ahead of second place.

Event 2: Clean Couplet

AMRAP in 10 Minutes:
15 Lateral Barbell Burpees
10 Squat Cleans (#205/145)
15 Lateral Barbell Burpees
10 Squat Cleans (#225/165)
15 Lateral Barbell Burpees
10 Squat Cleans (#245/175)
15 Lateral Barbell Burpees
With time remaining, AMRAP Squat Cleans (#275/185)

Place: 2nd
Score: 92 reps (2 cleans at 275)
Notes: Winner had 4 reps at 275

Event 3: Mini Chipper

30 Muscle-ups
30 Calories on the Airdyne
60 Pull-ups
60 Calorie Row
90 Wall Ball Shots (#30/20)

Place: 3rd
Score: 17:51
Notes: This was brutal. PR’d my 30 MU’s for time at 3:18 but I was far from the first one off the rings. I don’t remember how I split them up but I was all over the place. They didn’t feel good. Had to make up time on the AD. Pull-ups were 10/10/10/10/5’s. Row I had to go out hard to catch up. Wall balls were tough. 10’s to start then all over the place. Winner was at 17:03.

Event 4: Running Randy

3 Rounds Of:
• 25 Power Snatch (#135/95)
• Run 200 meters

Place: 1st
Score: 9:09
Notes: All singles and felt good. Second place was at 9:22.

Overall Place: 1st

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