January 18, 2013 – Performance

Workout of the Day
A.
Take 15-20 minutes to build to a heavy Jerk (Split or Power)

B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)

Workout of the Day
A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 45 seconds
Renegade Row x 6-8 reps
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds

B.
Four sets of:
30 seconds of Rope Whips
30 seconds of Rest
30 seconds of Dumbbell Thrusters
30 seconds of Rest

Workout of the Day
OFF-SEASON
A.
Three sets, not for time, of:
Rope Climbs x 3-4 ascents
Handstand Walk x 15-20 meters
L-Sit x 30-45 seconds

B.
Take 15-20 minutes to build to a heavy Split Jerk.

C.
For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185/135 lbs)

REGIONALS COMPETITORS
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