April 14th, 2012

Workout of the Day

A. Three sets of:
Freestanding Handstand Hold x max time
Bar Muscle-up x 4-5 reps
Kettlebell Snatch x 8-10 reps each arm

B. Four sets for times of:
205 # Power Clean x 4 reps
Muscle-ups x 6 reps
Toes to Rings x 8 reps
Burpees x 10 reps
Handstand Push-ups x 12 reps
Rest threes minutes

C. For time:
Row 1000 meters
150 Double-unders
74 Kettlebell Swings (2 pood)


A. Scaled
1st round: practice of freestanding handstand (never more than a few seconds)/5-6 butterfly pull-ups/kb snatch w/1.5 pood x 8 reps
2nd round: practice of freestanding handstand /2 banded bar muscle-ups (green band)/kb snatch w/1.5 pood x 8 reps
3rd round: practice of freestanding handstand /4 banded bar muscle-ups (green band)/kb snatch w/1.5 pood x 8 reps

B. Scaled HSPUs to 6 each round. HSPUs were really tough today!
1 - 6:15
2 - 6:53
3 - 7:42
4 - 6:22

C. Time crunch, so only did 1K row + double-unders
7:58