March 16th

Workout of the Day

A. Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B. Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C. One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D. Three rounds for time of:

20 Walking Lunges with KBs (24/16 kg)

20 Chest-to-Bar Pull-Ups

20 Ring Dips

A. Did not do this for time. Feeling a little blown out today.

Scaled to 4 muscle ups, 8 HSPUs, 12 T2Bs x 3

B. 225/20, 255/35, 270/40, 275/40

C. Skipped. Had to break down the bench press set up before class

D. 13:12