January 1st, 2013

Workout of the Day

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x 6-18 reps

(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)

L-Sit x 30-45 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Every minute, on the minute, for 5 minutes:

275/185 lb Deadlift x 6 reps

Chest-to-Bar Pull-Ups x 12 reps

D. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

A. 3-8-20

3-5/1-20

3-3/3-13/11

B. 165 lbs., 195, 205 (F), 205 (F on full clean), 205.

C. Did 12 C2Bs the first round and only 8 the other 4 rounds. Did not get all 8 C2Bs the 4th round. Finished up that round and waited until the next full minute before starting 5th round.

D. 8:16 with 20 lb. med ball

Main goal was to go unbroken. Only broke once during kettle bell swings (15/15) on the 3rd round. T2Bs felt really good