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Competitive Fitness 06.14.14

13
Jun

Competitive Fitness 06.14.14

Prep Work
Team Stretch

Workout of the Day
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then…

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

D.
Complete 12 minutes of:
60M Sled Push (heavy)
60M Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

Cool Down
Mobility
Post results

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2 Responses

  1. sandra

    30 chest to bar and dips 5/5, 19ttb, 30ft HS
    45 5/5, 20, 35ft
    60 5,9, 20, 72ft

    B: 10:35 irritated with my thrusters and pull ups
    C: 6rnds and 21.
    D: with tina and sarah for 12min one person pish one person walk one person resting. with 20lbs on the sled and I cant remember what weight we did with the ketyle bells. I was dying with the sled push buy had two great ladies pushing me. Let me tell you the dam rest were not long enough ugh this was hard for me.

  2. Tina

    A) I didn’t keep track of reps. I tried doing hips to bar. I’m about 3inches away. I need to work this more often. T2B I felt really good 🙂 Handstand I am working on it. Starting to get where I can hold myself up for a few seconds.

    B) PRd my Jackie…last time 8:40 this go round 8:15.

    C) 4 +8 I just tried to keep moving. I was hoping for 5+ rounds but I think Jackie took it out of me.

    D) Sled push and KB farmers carry …Sarah, Sandra and I had a good system going. Hamstrings did not like the sled.

    It has been a rough week and my body is looking forward to resting 🙂

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