1-12-13

A.
Three sets, not for time, of:
Bar Muscle-Up x 2-4 reps
L-Sit x 30-45 seconds
Double-Unders x 50 reps

Results: Chest to bars 4, L-sits 45/30/30, Double Unders 50/40/50
Notes: Better on muscle ups. L-sit weak. Did them in 10 second intervals after the first 20 second. Double-unders were so easy in the second round I thought I was cheating. Nope I was doing them right. I also met a member named Jared who can do strict bar muscle-ups. He gave me a demonstration and said just keep doing pull ups and working on that strength. It is momentum and getting your elbows over the bar.

B.
For time:
185/125 lb Shoulder to Overhead x 10 reps
Muscle-Ups x 5 reps
185/125 lb Shoulder to Overhead x 8 reps
Muscle-Ups x 4 reps
185/125 lb Shoulder to Overhead x 6 reps
Muscle-Ups x 3 reps
185/125 lb Shoulder to Overhead x 4 reps
Muscle-Ups x 2 reps
185/125 lb Shoulder to Overhead x 2 reps
Muscle-Ups x 1 rep

As is always the case with conditioning workouts, you must take the barbell from the floor.

Results: Substituted 155lb and chest to bars instead. It took over 10min to complete. Wrists sore. Had to break up sets. Example 5/5, 4/4, 3/3, 2/2

C.
Choose ONE of the following:
Four sets for times of:
Hill Sprint x 60 seconds
Rest 3 minutes

OR

Four sets for times of:
Run 400 Meters
Rest 3 minutes

OR

Four sets of:
30 Calories of AirDyne
Rest 3 minutes

Results: Ran around LA Fitness building in Sunrise village. Worst time was 1:23 (1st run) and best time was 1:19(last run). It is not quite 400m but do to the circumstances it works well.