September 5, 2015 – Competition

Workout of the Day
I.
Complete as many rope climbs as possible in 8 minutes of:
Row 1250 Meters
15-foot Legless Rope Climbs x Max Reps
(if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)

Rest until the running clock reaches 12:00, and then…

II.
Complete as many barbell complexes as possible in 8 minutes of:
Row 1250 Meters
*205/135 lb Barbell Complex x Max Reps
(Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)

Rest until the running clock reaches 24:00, and then…

III.
Complete as many burpees as possible in 8 minutes of:
Row 1250 Meters
Burpees x Max Reps

Rest until the running clock reaches 36:00, and then…

IV.
For time:
Row 1250 Meters

B.
Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
(wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Wrist Roll to Support x 10-15 reps
(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
Rest as needed
Glute-Ham Raises x 5-8 reps @ 3011
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

25-Minute Tempo Run

Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.