20171010

20171010:

15:00 minutes to work to a heavy 8-rep Deadlift

Then,

For Time:
50/35 Calorie Assault Bike
100 Double-Unders
800m Run
100 Double-Unders
50/35 Calorie Assault Bike

Comp:
1. Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict Handstand Push-ups
25% of Max Unbroken Strict Handstand Push-ups
15% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2. Conditioning
50/35 Calorie Assault Bike
150 Double-Unders
1 Mile Wreckbag Run (50/35)
150 Double-Unders
50/35 Calorie Assault Bike

3. Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off

*On calories. A repeat from last week.

4. Midline
Accumulate 3:00 in an L-Sit
Every break: 3 D-Ball Cleans + 30 Second D-Ball Hold (150/100)

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