July 28th, 2012

Workout of the Day

A. Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps

B. Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

A. Rope climbs: 3, 2,2

Dragon flags: 4,4,4

B. 12 STO 

C. 20 pull-ups 

D. 18 pull-ups

Scaled HSPUs with 1 abmat for part C & D. Did not help much. Both the HSPUs and STOs @ 155#s crushed me today. First time doing box jumps in 3-4 months (I aggravated an old foot injury and it is taking a long time to heal) and I did them today jumping up and then stepping down. Slowish that way, but no pain.  Can’t wait for my foot to be 100%.