january 28, 2015

Workout of the Day 

A.
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs) 7/7/7 with 25# on the ring thing
Unbroken Double-Unders x 50 reps (set your goal number and establish a good consistent rhythm to keep unbroken each set) 50/50/16, 38, threw rope in fit
L-Sit x 40-50 seconds (accumulate time if necessary) 40/40/x

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95% 103 only one miss, but made it up immediately

C.

C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) 75#
20 Toes to Bar
6:00

When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups 10 on the ring thing, no weight added
30 Shoulder to Overhead (155/105 lbs)
7:45 (15:45 total)

When the clock reaches 16:00 (17:00), complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups Did max effort till the 8 min was up... only got 1 on 1 ab mat.

When the clock reaches 24:00 (26:00--1 min rest), complete the following…

C4.
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips On the ring thing, no added weight
14:41 (40:41)