January 11

The GHD and the Reverse Hyper

 

RX:  5×2 @ 90% Power Snatch + Snatch + Overhead Squats. Then, 3 rounds for time of 15 Chest To Bar Pull Ups, 15 Handstand Push Ups, 15 Toes To Bar, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min. Refer to10/1/2012

Gold:  5×2 Power Snatch + Snatch + Overhead Squats. Then, 3 rounds for time of 15 Chest To Bar Pull ups, 15 Handstand Push Ups, 15 Toes To Bar, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Silver:  5×5 OHS Holds (15sec.). Then, 3 rounds for time of 15 Inverted Rows, 15 Push Press (bar), 15 Ring Knees To Elbows, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Endurance:  Triple Broad Jumps 3×3, Weighted Vertical 3×3, 5×25 yd sprint.

Competitor:  RX, Endurance, Sled Push 3×50 @1.5 body weight.

BWC: -7 REPS Jump Squats

18 comments

Leave a Reply