Workout of the Day
A. Three sets, not for time, of:
Muscle-Up x 3-6 reps
V-Ups x 15-20 reps
(perform as quickly as possible)
Rope Climb x 2 ascents
B. Take 15 minutes to build to a heavy Jerk
C. Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots*
25 Kettlebell Swings (24/16 kg)
*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.
IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .
For C, note your results as follows:
8 + 22 reps, 1:42
A. 3 single muscle-ups x 3 rounds
15 V-ups x 3 rounds
2 rope climbs x 3 rounds
C. 2 + 3 reps, 3:48
20# WB, no 30#er. But Christmas is coming :)
Still can’t string together muscle-ups, argh!
Shoulders felt tired & tight today and both the jerks and the HSPUs did not go well. HSPUs normally give me trouble anyway, but I just hit the wall after the first 10 reps. Struggled to get 1-2 reps at a time after that.
Unbroken on wall-balls & kettlebell swings