Friday, 13 December, 2013


Friday, 13 December, 2013

Courtney jumping the bar overhead.

Courtney jumping the bar overhead.

Workout of the Day:


Complete the following for time:

30 GHD Sit Ups

20 Power Snatch (95/ 65)

10 Muscle Ups

This is a sprint chipper like in the games last year, so really get after it, it’s only one round.


3 x Max Handstand Push Ups or Wall Ups

3 x Max Dips

2 x Max Plank

3 Responses

  1. Chad

    4 Flat – I thought the muscle ups would be “easy” after the 50 MU we did a few weeks ago. Nope! Not after GHD’s & Power Snatch. Have a great weekend!

  2. joe c

    10:17, the GHDSU felt ok… couldn’t find a rhythm for the snatches, and flailed at some jumping MUs. I’m not sure if the jump is a good MU training tool, but it helped me to work on the transition a little bit. 3xHSPU -1,1,3 (kept popping off the wall), dips-11,9,9, plank – 2:07, 1:48, 1:33. Now we’re off to find some suthr’n gyms in FL for the next couple weeks. Happy Holidays everyone!