June 2nd, 2012

Workout of the Day

A.  Three sets for times of:
5 Muscle-Ups
10 Meter Handstand Walk
15 GHD Sit-Ups
Rest 2 minutes

B.  “Lynne”
Five sets for max reps of:
Bodyweight Bench Press
Rest 20 seconds or less
Unbroken Pull-Ups

C.  At recovery pace:
2000 Meter Row
or,
20-30 Minute Swim (stroke technique focus, not speed)

A) Did not do this for time. This was just completed as a not for time skill warm-up. HS walks still pretty broken up.

B) My body weight fluctuates between 220 to 225 lbs. lately (I have not been super strict on my diet). Used 225 lbs.

7/30

5/20

5/20

5/15

3/16

Total reps = 126

Little off on the rest times between bench and pull-ups due to spotting for my training partner.

B2) For time, 21-15-9 of

95# Front squats

Burpees

Pull-ups

Time: 7:05

Did this WOD along with the other coaches at my gym after A & B and a semi-regular coaches clinic.  Not surprisingly, I tore my hand in two spots.

C)8:02

May have gone a little fast for a recovery row