Warm-up Drills
I. Tabata Speed Rope
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups
II. Handstand Push-ups
III. Negative Handstand Push-ups

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

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3 Responses to 01.14.2013

  1. Peter says:

    HSPU: With 2 abmats 4/4/3/3/2
    Stockholm Syndrome: 5 Rounds + Run (75#)

  2. Kerri says:

    Stockholm Syndrome: 5 rounds RX. Lowest set of double unders was 13.

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