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Aug 5, 2017 C2506 "Black King"

August 4, 2017

WU -  0:00-15:00

"ATW" D4

1 Strict Pull-ups

2 Push-ups

1 Ring Dips

(The ratio is 1:2:1 as shown above, that is the minimal set you

can attempt.  However, you can go as high as 10:20:10 as a max set

if within the Cap 10. Your goal is to complete the highest round you

think is possible in 10 sets.  If you don't complete 10 sets GAME OVER! 

 

 Pull-ups            Pull-ups             Ring Dips

       1                          2                           1

       2                         4                           2

       3                         6                           3

       4                         8                           4

       5                        10                          5

      6                         12                          6

      7                         14                          7

      8                        16                          8

      9                        18                          9

     10                       20                         10

 

 

GENERATOR 15:00-55:00

"Go Kari"

EMOM x36 Rounds (Partner)

1. 20 TTB/K2E

2. 20 HSPU Kipping (no strict)

3. 200M/150M Run

4. 20 Front Squat @40% Avg.

5. 20/14 Cal Row

6. 20 KB Swings Overhead @ 30% Avg. Jerk

(Both athletes can work at the same time except for the FSQ, only one

athlete at a time, but both must finish within the minute)

 

 

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