Competitive Tuesday 1-20-15

Prep work
5-7 min general mobility/rotator prep

Workout of the Day
A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 12:00, complete the following…
C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)
D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 AbMat Sit-Ups

Cool down
Mobility
Post results

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