Tuesday 21/1/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
62/42.5kg Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
62/42.5kg Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 18:00, complete the following…

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as C1…try to match the C1 time.)

D.
For max reps:
4 Minutes of Stationary Dips

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