1/14/14

Today was the most beat up I've felt while training in a while. I was also training alone which sucked, but I got the work done. The metcon murdered me. Bar muscle-ups did not feel great either.

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 12 reps
Double-Unders x 40 reps
Bar Muscle-Ups x 3 reps

B.
Every minute, on the minute, for 12 minutes:
Power Snatch x 1 rep @ 85% (185#)
-6 minutes @ 185#
-6 minutes @ 195#

C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 20:00, complete the following…

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg

-3:09
-4:12
-7:30
-4:02


D.
For max reps:
4 Minutes of Strict Ring Dips
-40 reps