Saturday, October 27, 2012

October 27th, 2012

Workout of the Day

A. Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes
(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B. Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)
(Compare your results to May 19, 2012.)

C. Three attempts at:
L-Sit x Max Hold
Rest as needed

D. **Coaches’ WOD:
6 Minute AMRAP:
12 Kettlebell swings w/2 pood KB
12 Box jumps, 30” box
12 Burpees

A. 2:20, 2:00, 1:55
Did regular pull-ups instead of C2Bs, because I wanted to practice going fast and unbroken on those, which I did. But double unders just OWNED me today
B. 4 + 7 HSPUs
Pretty good compared to last time. Scores were similar, 4+5 HSPUs, but that time I scaled the HSPUs with one abmat.
C. 16, 20, 15
D. 3+8 kettlebell swings (vs. 3+2 a few weeks ago)

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