13
Nov
2017

5

Competition Programming

A.
For Time
10 Legless Rope Climbs

Rest 5-10 Minutes

3 Tough Sets
Weighted Wide Grip Pull-up x 5

3 Tough Sets
Landmine Row x 8

B.
10-15 Minutes Obstacle Handstand Walk
(Look For Improvement From Last Week)

C.
Run 1600 Meters
12 Bar Muscle-Ups
Run 800 Meters
9 Bar Muscle-ups
Run 400 Meters
6 Bar Muscle-ups

D.
3 Sets
1 Minute Side Plank/Side
20-25 GHD Sit-ups
Rest 2-3 Minutes

Comments ( 5 )

  • jjorgensen
    November 13, 2017 at 8:40 pm

    Early morning session
    12 x 400 Meter sprint
    Work/Rest – 1:1

    Then

    A 3:37
    35-45-50
    35-40-45
    B. Done
    C. 13:55
    D. Done

    Reply
  • Brad Salyer
    November 13, 2017 at 8:40 pm

    A. 6:50/ 25#/ 35,40,40
    B. Done
    C. 13:50 Rx
    D. Done

    Reply
  • Austin Salisbury
    November 13, 2017 at 8:40 pm

    A. 8:10/35/45/50-40/40/45
    B. Done
    C.15:25
    D. Done

    Reply
  • Courtney Davis
    November 13, 2017 at 8:40 pm

    A. 16 something, Arms were so pumped up I could barely do 3 pull ups so that

    Reply
  • TayW
    November 13, 2017 at 8:40 pm

    A. 6:59
    18-23-26lb
    25lbs(paused at top of row each time)
    B. Handstand hold practice
    C. Skipped (taking it easy on shoulder today)
    D. Done

    Reply

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