[Tuesday] 1.31.17 Midline Stablization + Muscle-up Work

PM
[A] Warm-up

[B] Bar Muscle Ups Progression
With a PVC- Hollow Snaps + Super Man
10+10 x 3

In between sets, mimic movements on the rig

[C]  Training
Rowing + Handstand + Wall Balls
Follow this scheme as closely as possible.

Handstand Hold 60 seconds 

Row 650m - 1:42 Pace 

Handstand Hold 60 seconds 

Row 650m - 1:42 Pace 

Handstand Hold 60 seconds 

100 Wall Balls 

*** Each Wall Ball break = immediate 60 seconds Handstand Hold

Everything good going into wall balls- Row 650m ~ 1:43-1:44 (2:14-2:16)
Wall Balls
R1: 41- 60 HS Holds
R2: 22- :40/:20 Hold
R3: 21- :35/:25 Hold ** Gave up**
R4: 16

Note time. Immediately into a 5 minute AMRAP of Max Toes to Bar.

58 T2B

[D] For Time
E6min x 3rds:

80yd Sled Push 225# + 10 Burpees to Target

Good
R1: 2:38
R2: 2:34
R3: 2:28

[E]Hollow Hold
Accumulate 3 minutes as fast as possible

6:48