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Competitive Fitness 06.21.14

20
Jun

Competitive Fitness 06.21.14

Prep work
Team stretch

Workout of the Day
A.
Gymnastics Skills Challenge
Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up
3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)
6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

B.
For time:
Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups
Rest until the running clock reaches 15:00, and then…

“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10
C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 double unders

Cool down
Mobility
Post results

4 Responses

  1. Jonathan

    before its too late … worked up to 365 previous PR on the FS, felt super good, next go round, i’m going for it.

    clean complex went 135 for two sets, the 185, 205, failed on 225 bahh…

    Ivan, Berno and I went to task on Push-burpee-carry-burpee circuit, think completed 7 or eight sets, 140lbs on the sled

  2. A.

    Establish a 2-RM Weighted Chest-to-Bar Pull-Up
    30lbs, I suck at these
    Establish a Max Effort L-Sit
    40 sec, goal is 1 min
    Establish a Max Effort Handstand Walk
    about 45′ i think i can get more next time

    B.
    got 9:50
    KB swings 41/22
    Pull ups 10’s then just kept hitting sets of 3-5

    “Helen”
    got 10:24ish i think. Run was the worse part. Think i need to start doing the running part of the workouts.

    C.
    Complete as many rounds and reps as possible in 15 minutes of:
    Row 1000 Meters
    100 double unders

    First round got 100 double unbroken, hadn’t done that in a while. Had B in front of me so that helped.
    2nd round got 60is then finished the 100. Took me 2 sets.

    ended up getting 2 rounds plus 838m

  3. Tina

    A) 15lbs, 13 sec, nowheresville

    B) 11:40 with 35lb kb…half way through I realized it was Helen all reps combined.

    C) Helen – 12:43

    D) two rounds plus 204 meters on the rower

    Basically when I got home all I wanted to do was drool on myself.

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