October 27th, 2012

Workout of the Day

A. Three sets for times of:

15 Chest-to-Bar Pull-Ups

50 Double-Unders

Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B. Complete as many rounds and reps as possible in 20 minutes of:

4 Muscle-Ups

8 Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

(Compare your results to May 19, 2012.)

C. Three attempts at:

L-Sit x Max Hold

Rest as needed

D. **Coaches’ WOD:

6 Minute AMRAP:

12 Kettlebell swings w/2 pood KB

12 Box jumps, 30” box

12 Burpees

A. 2:20, 2:00, 1:55

Did regular pull-ups instead of C2Bs, because I wanted to practice going fast and unbroken on those, which I did. But double unders just OWNED me today

B. 4 + 7 HSPUs

Pretty good compared to last time. Scores were similar, 4+5 HSPUs, but that time I scaled the HSPUs with one abmat.

C. 16, 20, 15

D. 3+8 kettlebell swings (vs. 3+2 a few weeks ago)