March 25, 2020 – LIVE.PERFORM.COMPETE

March 25, 2020 – LIVE.PERFORM.COMPETE

PERFORM

A. Every 1 minute, for 4 minutes (4 sets):

1.1 Slow Pull Snatches

B. Every 1 minute, for 4 minutes (4 sets):

1.1 Snatches

C. Every 1 minute, for 4 minutes (4 sets):

1 Snatch

D. Every 2 minute for 8 minutes (4 rounds):

1-4 Muscle-Ups
10 Dumbbell Thrusters

E. 4 Rounds for Time:

12 Toes to Bars
10 Dumbbell Romanian Deadlifts
10 Handstand Push-Ups
Farmers Walk 100 feet
Rest 90 seconds between each round

WorkoutPreview Error: No Workout Provided

COMPETE

A. Every 1 minute, for 4 minutes (4 sets):

1.1 Slow Pull Snatches

B. Every 1 minute, for 4 minutes (4 sets):

1.1 Snatches

C. Every 1 minute, for 4 minutes (4 sets):

1 Snatch

D. Every 2 minute for 8 minutes (4 rounds):

10 Dumbbell Thrusters
2-6 Muscle-Ups

E. 4 Rounds for Time:

12 Toes to Bars
10 Dumbbell Romanian Deadlifts
12 Handstand Push-Ups
Farmers Walk 100 feet
Rest 90 seconds between each round

F. Handstand Walk Practice:

A. 1/4 turnout from wall facing hs hold; 20 seconds hold x3 exits per side; rest as needed bw. https://www.youtube.com/watch?v=F6QnGwdhub0&feature=youtu.be

B1. Lateral back to wall handstand walks against wall; 10 ‘steps’ in both directions x3
–rest 1 min–
B2. Offset back to wall handstand hold against wall; 30 seconds x3/side; rest 1 min (notes: One hand on floor, the other on elevated surface)
–rest 1 min–

C1. Cartwheels; 3 reps per side x3
–rest 1 min–
C2. Feet elevated on box back bridge hold; 30 seconds x3
–rest 1 min–

D. Handstand walk – 2-3 x 25-75ft for timeScoring: Not Scored

G. Alternating Sets: Kettlebell Windmill, GHD Pallof Press, Weighted PVC Passthrough

3 sets, for quality, of:
G1. 8 Kettlebell WindmillsG2. 6-10 GHD Pallof PressesG3. 5 Weighted PVC Passthroughs

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