January 21st, 2013

Workout of the Day

A. Muscle-up skill practice

B. Every other minute for 10 minutes:

- AMRAP of muscle-ups for 30 seconds

C. For time:

15 Ground to Overhead w/ 115 lbs.

30 Chest-to-Bar Pull-Ups

15 Thrusters w/ 115 lbs.

20 Burpees Over the Barbell

15 Overhead Squats w/ 115 lbs.

30 Toes to bar

A. Complete

B. 3-4 each minute

Got a couple of no false-grip muscle-ups to start some of the later rounds.

C. 13:06

Tried to stay smooth and under control with the lower (RX’D was 135#s) weight.  Still inching my way back to being 100%.  Did 30 T2Bs vs. muscle-ups at the end.  Would not have been able to hit those very hard after A&B.  C2Bs and T2Bs were pretty good today.

D. 2 rounds, not for time of:

12 Back extensions

12 GHDs