September 9, 2015 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Weighted Overhead Pistols x 4-6 reps
Legless Rope Climb x 1-2 ascents
Double Unders x 40 unbroken reps

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)

When the clock hits 21:00, perform…

Three rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)

*Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.

C.
Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

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