February 27, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Ups x 2-5 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose strict or kipping.)

Kettlebell Snatch x 8-10 reps each arm

B. Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

D. Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Compare results to December 18, 2012.

A. Not able to get a bar muscle-up today (have gotten them before)

Kipping HSPUS 5/6/8

10 reps x 3 with 1.5 pood KB

B. 38 reps (8 STO), + 3 reps vs. 18 DEC

C. 56 reps (26 STO), + 2 reps vs. 18 DEC

D. 11:13 vs. 11:58 18 DEC

Feeling kind of down on myself after this WOD, but after checking my result on December 8th see that I PR'd on each part of the metcon without knowing what my prior score was.  So that ain't too bad.