Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Overhead Squat @ 85% of your 1-RM Hang Snatch
B.
For time:
21 Strict Handstand Push-Ups
21 Front Squats (195/125 lbs)
21 Bar-Facing Burpees
5 Legless Rope Climbs
15 Strict Handstand Push-Ups
15 Front Squats (195/125 lbs)
15 Bar-Facing Burpees
4 Legless Rope Climbs
9 Strict Handstand Push-Ups
9 Front Squats (195/125 lbs)
9 Bar-Facing Burpees
3 Legless Rope Climbs
C. (Optional)
Three sets of:
Run 800 Meters @ 85% effort
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TEAM WORKOUT OF THE DAY
A.
Two sets of:
Row 350 Meters @ 100% of your 1-RM 500m row pace
Rest 4 minutes
B.
Same-sex teams of three (MMM or FFF) complete three rounds for time of:
30 Thrusters (135/95 lbs)
9 Rope Climbs (14′)
C.
Three rounds for time of:
9 Strict Handstand Push-Ups
9 Hang Power Cleans (160/110 lbs)
9 Bar-Facing Burpees
If you know that 27 strict handstand push-ups is out of reach for you, scale the HSPUs to 6 or 3 reps each round.
forgot to post yesterday:
A. worked up to 240 on my last 2 sets. 5# pr from last week. no misses on any lifts
B. 100ft/100ft/50ft/50ft
C. 12something. clock got shut off
A. done. missed my snatch in minute 8.
B. 11:30. this was fun. played with some different rep schemes on the 21/15 front squats than I used when practicing event 4
C. done. ran the first one hard with a buddy. last 2 at cool down pace
Got a chance to workout with a couple other regional athletes today and they had events 6&7 programmed so I did those.
Event 6- 37 box jumps
Event 7- 3:30… Pull ups- 20/20/12/12/ 1:44… OH Squat 6/2- Unintentional drop on 6. 15 second PR
A. 185#
B. 13:19 HSPU(11+10, 8+7, 9) FS(same as HSPU)
C. Done
A. Done at 220
B. 20:37 or close to that.
C. Done with a partner felt good.
D. Push UPS for charity event and one other fun event
good day overall.