Saturday 26/7/14 – Competition

Workout of the Day
A.
COMPARE TO JUNE 14
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

B.
Keep a running clock for B and C…

Three rounds for time of:
500 Meter Row
10 Power Snatches (62/42.5kg)
15 Box Jumps (24″”/20″”)
20 Pull-Ups

C.
When the running clock hits 20:00, perform the following…

For time:
25 Shoulder to Overhead (62/42.5kg)
50 Back Squats (62/42.5kg)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders

REST UP AND BE READY TO TEST OUT SOME NEW 1-RMs NEXT WEEK!

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