Strength/Skill Development
A1. Back squat 8, 8, 8
Rest 1 minute
A2. Choice of:
- AMRAP UB Muscle-ups x 3 sets. (Strength recommendation of 130% BW pull-up & dip. i.e. 120lb BW: +35lb)
- Kipping pull-up: AMRAP-1. Rest 2 minutes x 3 sets. (Strength recommendation of 3 strict pull-up + 60s BAH)
- Strict pull-up progression: 2-4 reps with 4-6s eccentric.(Add load as able)
Rest 2-3 minutes
WOD
From the Carolina Fitness Challenge Final 2010:
In the order of your choicecomplete max reps in two minutes of:
Kettlebell swings (53/35lbs)
Box jumps (24/20″)
Deadlifts (Use ~60% of a multi-rep max not to exceed 225/155lbs)
Double unders
One minute rest between each two minute period.
This workout was last completed on 111223.
Post best BS x 8 any notes on MU/pull-up and overall score of each station with DL load.
To all our CFA Carolina Fitness Challenge competitors, Good luck and have a blast!
Name BSx8 MUs Tot Reps
Shankle 105 – 180 105# DUs 35# 16″
Peter 155 2 164 DU 155 24 53
Dan F 235×1 269 DU 225 24 53
Jessica 120 126
Will 205 144 DU 185 53 20
Awesome video Peter!