Days 2 and 3

Been a little lazy. Sorry guys. Here is how the rest of the online comp. turned out.

Tues

Day 2 of 3 – 300 Points Available

I.
Skills Test for Max Reps:
60 seconds of “No-Touch” Deficit Handstand Push-Ups
Rest 30 seconds
60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)
Rest 30 seconds
60 seconds of Double-Unders

Rules and Standards:
* You may break as many times as you would like during the 60 second periods, only the total number of reps completed will be scored.
* The “No Touch” Deficit Handstand Push-Up may be performed on either paralletes (preferred method) or on 6 inches of stacked plates. At the top position the athlete must demonstrate full extension of the elbow and an open shoulder – chin through the biceps. At the bottom position the athlete’s ears must reach or break the horizontal plane of the paralletes or plates. The athlete’s head may not touch or rest on any surface.
* Weighted pull-ups should be performed with a 24/16 kg kettlebell suspended from a dipping belt. If you do not have a dipping belt, you may hold a dumbbell between your feet or legs. Weighted vests are not approved for this test.
* Double-unders may be performed with the rope spinning either forward or backward (I never would have thought to say that before April 2011).
* These skills will be worth 25 points each for a total of 75 points.

II.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rules and Standards:
* Athletes may face any direction they would like for the burpee box jump-overs. All that is required is that you hit your chest to the deck on one side of the box, then get both feet over the top of the box to the other side. You may clear the box in one leap, or you may land on the box and jump off – either is fine.
* Toes to bar should be performed as required in competition – heels behind hands at the bottom, toes physically contact the bar at the top.
* Shoulder to overhead should be performed as required in competition. Athletes may use any method of their choosing, but at the top the barbell must be overhead directly over the athletes’ heels with fully extended knees, hips and elbows.
* At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.
* 75 points are available for each portion of this event. 

Wednesday

Day 3 of 3 – 150 Points Available

For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots

Rules and Standards:
* Deadlift: The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.
* Chest-to-Bar Pull-Up: Dead-hang, kipping or butterfly pull-ups are all allowed as long as the arms are fully extended at the bottom and your chest clearly contacts the bar below the clavicle at the top.
* Wall Ball Shot: In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit a 10-foot target. The ball must hit the target for the rep to count. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Tuesday

Part 1:
HSPU-3 =0
PU-7 =0
DU-120

Part 2:
A)12 S2OH (42 Reps)
B)26 S2OH (56 Reps)
C)10:41

Wednesday

Results:14:55

Very good tests over the past three days. Glad I was able to get a chance to see where I stand with some things. Aerobic base needs a ton of work right now.