Saturday 23/8/14 – Competition

Workout of the Day
A.
Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean,
and then…

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

D.
Three sets, not for time, of:
Weighted GHD Hip Extension x 8 reps @ 2013
Rest as needed
GHD Sit-Ups x 15 reps
Rest as needed

 

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