long, unplugged hike
Category: Sport
Saturday, 12.31.16 – Sport
3 rounds not for time:
5-10m handstand walk or 3-5 wall walks
5-10 strict toes-to-bar
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A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
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AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 CTB pull-ups
200 wall balls, 20/14 to 10
400 double-unders
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a good old-fashioned perfect-plank-off – capped @ 10:00
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bis & tris
Post results to comments.
Friday, 12.30.16 – Sport
A. Squat clean & jerk, build to a tough (not max) single for the day
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For reps/time:
4:00 of (3/2 muscle-ups + 6 power cleans @ 185/125)
4:00 rest
4:00 of (8 strict handstand push-ups or 4 wall walks + 40 double-unders)
4:00 rest
For time:
250m row
15 burpees
25 kettlebell swings, 70/53
15 burpees
250m row
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3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
Thursday, 12.29.16 – Sport
30:00-60:00 easy aerobic recovery work (swim/bike/hike preferred) and/or mobility work of choice
Wednesday, 12.28.16 – Sport
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
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Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
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Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
Post results to comments.
Tuesday, 12.27.16 – Sport
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
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AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
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3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
Post results to comments.