10 min EMOM of advanced gymnastics skill of choice, do 1-3 reps on the min
Team Event 4 - 2013
Teams of 6 (3 Men, 3 Women)
For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)
Time cap: 25 minutes
Rest exactly 10 mins, then
Cash out 1K Row for time
Rest exactly 10 mins, then
Cash out 1K Row for time
Notes
For this event, the 6-person team will begin on a starting mat. At the call of “3-2-1 ... Go!” the first team member will move forward and begin the set of wall balls. After the 30th wall ball, the athlete moves to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the athlete advances to the next mat and performs 30 one-legged squats, moving forward every 10 reps. Then, the athlete advances to the next mat and performs 30 one-arm dumbbell snatches, moving forward every 10 reps (the second and third male and second and third female members must bring the dumbbell back to the starting point prior to beginning their first sets). Once the 30 dumbbell snatches are complete, the athlete will move to the finishing mat.
For this event, the 6-person team will begin on a starting mat. At the call of “3-2-1 ... Go!” the first team member will move forward and begin the set of wall balls. After the 30th wall ball, the athlete moves to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the athlete advances to the next mat and performs 30 one-legged squats, moving forward every 10 reps. Then, the athlete advances to the next mat and performs 30 one-arm dumbbell snatches, moving forward every 10 reps (the second and third male and second and third female members must bring the dumbbell back to the starting point prior to beginning their first sets). Once the 30 dumbbell snatches are complete, the athlete will move to the finishing mat.
All 6 athletes must perform each of the four drills in
order, 3 men first, then 3 women. No member may leave the starting mat
until the previous member is on the mat for one-legged squats after
completing all 30 chest-to-bar pull-ups. At no point can members advance
to the next station until the team member in front of them has moved on
from that station. When the last female member completes her 30 one-arm
snatches and joins the others on the finish mat, the workout is
complete.
Results:
Instead of gymnastics EMOM I worked up to a tough single Squat Clean since I did not do it yesterday. I hit a PR at 150#!, I hit 145# and was happy, then hit 150# and was super pumped!! It definately worked to not put pressure on myself and just clean and have no expectations.
Then we split into 2 teams of 5 since we had 10 people:
Denise, Daniel, Josh, Ed, Becca
John, Amber, Dawn, Jesse, Peter
I was the last one through on my team and finished the DB snatches at 25:50, I don't know exactly what time I started so I don't have my split.
WBs - 20/10
CTBs - 10/5/7/4/4
Pistols were steady and unbroken alternating
DB snatches (50#)were slow and steady, pretty much UB - this was the hardest part of it all but not as bad as I thought
then since I missed out on testing 500m Row, I did that instead of a 1K and got 1:53.6, which is a PR I think. My legs felt super strong throughout it.
Results:
Instead of gymnastics EMOM I worked up to a tough single Squat Clean since I did not do it yesterday. I hit a PR at 150#!, I hit 145# and was happy, then hit 150# and was super pumped!! It definately worked to not put pressure on myself and just clean and have no expectations.
Then we split into 2 teams of 5 since we had 10 people:
Denise, Daniel, Josh, Ed, Becca
John, Amber, Dawn, Jesse, Peter
I was the last one through on my team and finished the DB snatches at 25:50, I don't know exactly what time I started so I don't have my split.
WBs - 20/10
CTBs - 10/5/7/4/4
Pistols were steady and unbroken alternating
DB snatches (50#)were slow and steady, pretty much UB - this was the hardest part of it all but not as bad as I thought
then since I missed out on testing 500m Row, I did that instead of a 1K and got 1:53.6, which is a PR I think. My legs felt super strong throughout it.
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