Time to get weird. #jojo #kelli
Coach Kepler has the COM.
Week 19 Training: 13.11.15
Today’s training brought to you by Chelsea Ross of TAG Gymnastics
Warm Up
1) Standard Dynamic Warm-Up:
-High Knees
-Butt-Kicks
-Walking Lunges with Upper-Body Rotation
-Punter Kicks
-Lateral Lunges
2) 2 Rounds NFT: Cindy (w/Strict Pull-ups)
TAG Conditioning
With a continually running clock:
(0-7) 7 minutes to complete: A. 50 Burpees for time (standard burpee)
(7-14) 7 minutes to complete: B. 50 Pull-Ups for time (chin over bar, practice butterfly – if you have it – with virtuosity: hollow/arch)
(14-21) 7 minutes to complete: C. 50 HSPU for time (1×25# bumper under each hand, head to AbMat)
(21-28) 7 minutes to complete: D. 20 Muscle-Ups for time
(28-40) 12 minutes to complete: E.
-100’ HS walk
-400 m run
-75’ HS walk
-400 m run
-50’ HS walk
(40-50) 10 min AMRAP: F.
-30 Seconds Hollow Rocks
-30 Double Unders
-30 Seconds Ring L-Sit Hold
Notes: Each section should be thought of as an individual “WOD”. Finish each test as fast as possible, and then rest for the remainder of the time allotted. If you do not finish within the time cap for each section, your score is the number of reps completed. PART F should be FOR QUALITY.
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coachwinchester 
Ugly ….. It all needs work
Awesome day, I think the breakdown went as follows:
A) 2:31
B) 1:00
C) 3:26
D) 3:36
E) 8:12
F) 3 rds
Legit son!
A-C) Done
D) No Rings at the Turner Athletic Club
E) 35ish walked of last 50
F) 5 rds
A-Z) Done. … shoulders
Done. Shoulderz fried. Loved it. Great day and great programming Chels!! Look forward to many more like this.
a) and b) Done
c) 36
d) Done thanks to randallgatkinson pushing me through the last few reps to beat the clock
e) Done
f) 2 and change
A) 1:47
B) 1:12
C) 3:55ish
D) DNF: 13
E) 9:15
F) Done
A) 2:05
B) 4:50
C) This is where everything started to go to hell, 20 HSPU’s
D) 12, scaled
E) Not even close. Going *nowhere* on my hands.
F) Done
Taking the whole weekend off. Feeling a bit over-reached this week.
Modified some stuff to give my shoulders a break
A,B done
C) ring rows
D) hips to rings
E) Dips and HS holds instead of walks
F) Done
Awesome day, I think the breakdown went as follows:
A) 2:02
B) 1:35
C) 6:59
D) 11
E) 11:35
F) done
A. 2:17
B. 53sec UB! PR!!!
C. 2:35
D. 5:59…arms were smoked from pull ups and hspu!
E. 9:11
F. 3 rds+DUs
Great programming !!
UB Pullups… 🙂
A) 2:44
B) 3:30-ish
C) 30 hspu
D) practiced hips to rings using hollow/arch
E) wasn’t pretty
F) done
A) 1:35
B)1:15
C)1:47
D) 2 Somthing… I was idiot and did 24 finished right after teo
E) 7:09 thought i was doing well but was showed up by Ingrid .Well done!
F) 3 rds + hollow rocks and some DU
A) 2:06
B) 1:15 – 40 UB which is a PR. Never really felt in a rythm though.
C) 4 something I think – finished 10-15 sec after reid
D) 4:07
E) 8 somethin – calf started cramping
F) just practiced L sits. Was much sitting and didn’t look like an L.
A) 1:50
B) 1:20
C) 4:10ish
D) 4:30ish
E) 8:50ish
F) Done
i did it, but i mean, fml…
ha
A) did 25 HR pushups & 50 jumping lunges-around 3 min
B) 3:45ish
C) did 30
D) 0
E) was on the 75″ HS walk when time was called
F) 2+ some L-sits-having problems with the DU today
2:13
55
Only got 44
5:03
30″ of 75″
3 rounds hollows and l sit woul not of counted
Very Humbling….
KYLER POSTS
Heard dat!
Burpees 2:38
Pull Ups 1:23
HSPU 3:00
Muscle Ups 3:49
HS Walk WOD 7:01
AMRAP 2 rounds plus change (kinda checked out during this)
sets on the MU?
3s to 18 and then two singles
Burpees- 2:30
Pull Ups- 4:27
HSPU- 39 completed (ABMAT)
MU (banded progression)- complete
WOD 1 – finished all but 25m HS walk
WOD 2 – 3 rounds
burpees 2:21
pullups 1:30
HSPU 40
MUs 12
handstand 9:06
30s started hollows on five
great wod chels, obviously lots of work needed.
Burpee 2:20
Pull up 1:55
HSPU 5:05
MU Scaled due to shoulders 20 C2B pull up 30 butterfly
Handstand Wod 8:55
Core Wod 4+22 Db lunders
Core WOD was Ugly had to modify L-sit
burpees: 2:59
pullups: 2:41
HSPU: 30
MU: 7 jumping and then worked with Carey on them
Handstand walk: Got through last 400 m run and 10′ HS walk
wod2: done – lost track