Cooldown Ca$hout
Dale
Warm-up
3 rounds of
50 dubs
20 hip touches hanging from the pull up bar
1 burpee bar mups
3 forward rolls
5 minutes opening up the chest with pvc and stretch band
Oly
1. Snatch Balance
2-2-2-2
2. Snatch Pull
3-3-3-3 @100%
WOD
30 Chest to Bar Pull-ups
20 Overhead Squats
10 Burpee Bar Muscle-ups
20 Hang Squat Snatches
30 Chest to Bar Pull-ups
Games- 135,95
Regional- 115,85
Open/Masters- 105,75, 20 Chest to Bar
Ca$hout
100 hollow rocks
Every time you break complete 10 GHD sit-ups
*Scale to 5 GHD sit ups if necessary
15.4 retest – 68 (+4) 1:46tiebreak
WOD: 11:24 openish 20-15-10-15-20
15.4 retest – 147 boom kid!!
Wish I could upvote this more. What did you do differently?
I just went a lot faster. about a minute faster with my tiebreak time. I was worried about running out of hspus and the standard last time and never did. Faster on the wall instead of holding the top every rep and was able to maintain the standard and knowing what to expect and where to break really helped.
Elite status on this one, goose. Nice work kid
You’re my hero..!
snatch balance x2: up to 215
snatch pull x3 @ 100%: 215 across
wod: 13:29 @ games …had to stop midway through last set of c2b’s tho due to ripped hand
ca$hout done
175×2, 185×1
205×3
14:04 Open
Cashout done in something like 35-30-20-15 w/10GHDs and some loooooong breaks between GHDs and hollow rocks. Marc – I wanted to be sure you got all your fitness in for the day. I’m just looking our for you brother.
175, failed 195 twice
195
12:40 regionals
Cashout done 30-20-20-17-13, 10 GHDs per break. Forgot about this then quigz called me out. Friends like these…