November 3rd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Unbroken Muscle-Ups x 3-6 reps

Unbroken Double-Unders x 30-40 reps

Unbroken Strict Handstand Push-Ups x Max reps

B.  For Max Reps:

2 Minutes of Shoulder to Overhead (205/140 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (185/125 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (155/105 lbs)

C.  3 Minutes of Rowing for Max Meters

Rest exactly 2 minutes, and then . . .

For time:

75 Pull-Ups (ladies – 60 pull-ups)

Row 1000 Meters

A. Muscles ups: 3 singles x 3

Double unders: 30 – 30 broken – 32

HSPUs: 3 – 3 – 4

HSPUs tougher than usual today. Shoulders and triceps felt weak

B. 205 x2, 185 x 9, 155 x 21 (10/5/3/3)

205 felt crazy heavy today. But as a result 155 felt light

10 reps without dropping bar is probably a PR

C. 912/7:58

Pull-ups and 1000m row were tough. Arms fried for 2nd row