Wednesday 1.15.14

Train Like It's the Open

1. Not for Time

3 rounds

Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)

2. Build to a heavy-ish Deadlift x 3 reps

Not proving anything here, just getting yourself prepared for the next section.

3. Three rounds for time:

365 lb Deadlift x 3 reps
Muscle-Ups x 7 reps
Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3 reps

4. For Max Reps:

2 Minutes of Rowing for Calories
2 Minutes of Handstand Push-Ups
2 Minutes of Wall Ball Shots (30 lb)
Rest exactly 4 minutes, and then . . .

For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Double-Unders
2 Minutes of Ring Dips