May 4, 2012 – Competition (May 18)

Workout of the Day
A.
Four sets for times of:
15 Handstand Push-Ups
Rest 90 seconds

Unless you can confidently complete all 60 reps unbroken in each set, play with kipping rhythm for at least one or two sets of these.

B.
Eight sets of:
Hang Clean x 1 rep
Rest 10 seconds
Pistols x 6 reps (3 each leg – alternating)
Rest 2 minutes

Build in weight over the course of the eight sets.

C.
Three sets for times:
225/155 Deadlift x 15 reps
Rest 3-4 minutes

D.
Row 1500 Meters
– 500 meters @ 90%
– 500 meters @ 95%
– 500 meters @ 90%

Row in the shoes you will wear for Event #2.