UPPER BODY STAMINA CHIPPER 6/6/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Ring Dip-50/40 reps
TTB-40 reps
Push Press-30 reps (115#/75#)
Strict Pull Up-20 reps
Handstand Push Up-15 reps
Bar Muscle Up-10 reps
Goal: Sub 13, CAP at 16 minutes.
Tip: This is a a stamina workout. Break movements into small sets from the beginning to avoid going to muscular failure. If you are unsure how to scale for your level, ask your coach for help choosing modifications!
Purple Rx+: Sub Strict HSPU, Ring Muscle Up
Blue Rx: As written
Orange Rx2: Band Assisted ring dip, KTC, 95#/65#, Band assisted strict Pull Up, Strict HSPU to 2 ab mats OR Sub Regular Push Ups on feet, Jumping BMU
Yellow Rx3: Sub Band Assisted Matador Dip OR Incline Push Up, Lying TTB, 45#/35#, Ring Row, DB Strict Press (20#-12# pair), Band Assisted Strict Pull Up
White MODWOD: Sub DB Push Press, Ring Row, Jumping Pull Up or see coach!
| 1st | 16:00 Rx | Janelle Thu, Jun 6, 2019 | | 2nd | 16:00 dnf Rx2 | Katheryn Thu, Jun 6, 2019 | | 3rd | 15:43 Rx3 | Sarah K Thu, Jun 6, 2019 | | 1st | 14:00 Rx+ | Eric M Thu, Jun 6, 2019 | | 2nd | 12:38 Rx | Steve M Thu, Jun 6, 2019 | | 3rd | 16:00 Rx | Todd N Thu, Jun 6, 2019 |
| Steve M | 12:38 Rx | | | Shane | DNF Rx2 | That was a rough one..... | | Eric M | 14:00 Rx+ | | | Ryan Pow | DNF Rx | Finished pullups | | Bill | DNF Rx2 | | | Vince | 14:00 DNF | Mix of RX and RX2. 4 JBMU short of finishing | | Derek N | DNF Rx2 | RX subbed 95# pp and 2 mat hspu, completed all but bmu | | Jayne | I tried Rx3 | | | David S | DNF Rx2 | | | Keith C | DNF16:00 Rx2 | | | Sarah K | 15:43 Rx3 | Sub incline push-up,laying TTB, push press@55, double DB strict press, jump pull up | | Carolyn | 16:00 | DNF orange | | Alyssa C | 13:30 | 50 cal ski, 40 GHD, 30 DB PP, 20 BB row, 15 push ups, 10 155# power clean | | Ian | DNF Rx | Did 6 hspu in the last 4min | | Janelle | 16:00 Rx | 6 BMU’s , band assisted dips | | Todd N | 16:00 Rx | DNF 8 BMU's left | | Katheryn | 16:00 dnf Rx2 | Got to JBMU |
|
