good warm up and review skills for this one!
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/ 90lbs) Masters:(110/75)
10 Muscle-ups
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.
Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.
Arg! Set a good pace with 5min of burpees and 2min of OHS and hit the brick wall called muscleups...
I'll get you next time!
Good luck everyone!
Posted by: Glen Young | January 27, 2012 at 12:35 PM
Way to go Glen! 6 mins of Burpees for me and 2 1/2 mins for ohs and then did 5 jumping m.u.s. I know they don't count but there was time left so....
Posted by: Tom M | January 27, 2012 at 02:36 PM