2/3/18

This morning was a great workout. Had a very solid group for our 'competition' class. Overall a taxing workout, very long and aerobic... that was probably the most handstand walking I have ever done in any given workout (300 feet?).

A.
EMOM 12:
Odd: 30 seconds of Max Strict Deficit HSPU (4/2”) (scale as needed)
Even: 3-3-2-2-1-1 Squat Clean

Rest about 2-3 minutes and hit another single clean

-Result =

HSPU = 6,5,4,3,3,3
Clean = 225#, 245#, 265#, 275#, 285#, 300#
Extra single = 315# ... I added this in because I wanted to get hit 315#. I haven't cleaned this much since before TBS (October 2016).  Needless to say I was happy to throw about 6 plates with ease.

B.
For time
12 Muscle-ups
Rest 1:00
10 Muscle-ups
Rest 1:00
8 Muscle-ups
Rest 1:00
6 Muscle-ups
Rest 1:00
4 Muscle-ups

-6:24 - 4:00 = 2:24 ... all sets unbroken. Hit 30 reps a little after 4 minutes, felt great on these.

C.
‘Alex’s 26th BDAY Workout’
(variation of CF Invictus workout 'Holte')

For time:

1500/1200m Row

then…

3 Rounds:
100-Foot Handstand Walk
10 Front Squats (185/125#)
20 Burpee Box Jump Overs (24/20”)
30 Toes-to-Bar

then…

1500/1200m Row

-36:43 ... handstand walking was by far the worst part. Kept the rowing around 1:45 - 1:50 ... front squats unbroken ... BBJO were at a fairly consistent pace ... T2B were 10/10/10 ... 10/5/5/5/5 ... 12/8/4/2/4 ... I had to break up the walking a lot. I didn't really know what to expect on these, my core was shot from the T2B ... overall great aerobic conditioning. Really fun way to spend the morning.