Workout of the Day
A. Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps
B. Complete as many rounds and reps
as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . .
.
C. Complete as many rounds and reps
as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . .
.
D. Complete as many rounds and reps
as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
A. Rope climbs: 3, 2,2
Dragon flags: 4,4,4
B. 12 STO
C. 20 pull-ups
D. 18 pull-ups
Scaled HSPUs with 1 abmat for part C & D. Did
not help much. Both the HSPUs and STOs @ 155#s crushed me today. First time
doing box jumps in 3-4 months (I aggravated an old foot injury and it is taking
a long time to heal) and I did them today jumping up and then stepping down.
Slowish that way, but no pain. Can’t wait
for my foot to be 100%.
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