Tuesday 28/1/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 secondsDouble-Unders x 50 reps
(note whether these are unbroken each set)
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (70/47.5kg)
20 Toes to Bar

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

Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (70/47.5kg)

When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups

When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

 

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