.complete the following work in the order of your choice:
175lb front squat x 10
225lb back squat x 10
135lb sto* x 10
275lb dead x 10
32kg swings x 30
rope slams x 30
24” Box jumps x 30
kte x 20
c2b pull ups x 20
ring dips x 20
175lb front squat x 10
225lb back squat x 10
135lb sto* x 10
275lb dead x 10
32kg swings x 30
rope slams x 30
24” Box jumps x 30
kte x 20
c2b pull ups x 20
ring dips x 20
*shoulder to overhead
all reps must be completed before moving on to the next movement.
any broken set is penalized with 20 double unders.
record number of penalty sets.
score is total time.
2 comments:
“unbroken” rules:
front squat, back squat, and shoulder to overhead – reracking
c2b, kte, and rings – coming off the bar or rings
swings – setting down the kb
dead – dropping the bar (must be touch and go to count as unbroken)
box jumps – stop jumping (no step down, must be continuously jumping on/off)
rope slams – stopping or a "short wave" (rope must be in continuous full range of motion)
25:07
how well do your know yourself and what strategy is the best when it pertains to unbroken sets? those are the two primary questions in this scenario. get one or the other wrong and your time will suffer to the nth degree.
execution order and thoughts as follows:
1. deadlift – 10 unbroken and that’s something i wouldn’t have thought possible a few months back. the only negative is the residual soreness.
2. box jumps – 20/10, could have possibly done all 30 but came too far off the box on 20 and decided to take a penalty, #1.
3. ring dips – 14/6, should have fought harder and done all 20, penalty #2.
4. swings – 30, thought I might be able to but really another surprise. the last 8 were a mental battle.
5. kte – 13/7, penalty #3. these are not a strength of mine but i should have still done them later. i don’t think it would have changed the way I did them.
6. back squat – 10, difficult but doable
7. c2b – 10/7/3, the worst part of the day. i should have put these first as they sucked away nearly 4 minutes including penalties #4, and #5.
8. sto – 10, difficult but doable
9. front squat – 10, barely made it. would probably do these first next time just to put another barbell movement at the beginning and to not have to do them while fatigued
10. rope slams – 30, had to fight pretty hard for the last 8-10
obviously the number one key to this one is to get the order as right as possible and secondly to strategically break certain movements as needed. i took the approach that it was better to recover and go unbroken when i think a more constant application of horsepower (even with added du) would have resulted in a faster time. others with similar abilities finished in nearly the same time with 2-3 times the number of penalties. next time i’ll keep everything the same with the order but move c2b to number one and front squat to number two, moving everything else down two spots.
live and learn, that was the point.
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