Workout of the Day: Tuesday February 27

Skill Work

Every :90 x 4 Sets

Every 90 seconds for 12 minutes (4 rounds):

Odd Rounds: 
3-5 Lean away strict pull-ups

Even Rounds: 
3-5 Eccentric Handstand Push-Ups

NOTES: - Lean away pull-ups: 3 sec lowering 

SHSPU Negatives: 3 sec neg (kick down between reps) 

Scaled: Use a band on pull up and use a riser for SHSPU or perform Box Pike SHSPU Negatives

Time

Bookends: Level 1

For Time:

800 meter Run
10 Wall Walks
25 Chest-to-Bar Pull-Ups
400 meter Run
20 Strict Handstand Push-Ups
800 meter Run

Time Cap: 20 minutes

*if shspu take longer than 2 min, finish remaining reps w/ kipping

Time

Bookends: Level 2

For Time: 

800m run
10 scaled wall walks 
25 chin over bar pull ups
400m run
20 kipping HSPU
800 run

Time Cap: 20 

Scaled WW= as high close to the wall as you can get while staying under control

Time

Bookends: Level 3

For time:

600m run
10 inch worms
25 ring row
200m run
20 Hand release push ups
600 run

Time Cap: 20


Brandon Farmer