HYPERTROPHY, HYPER-TROPHY, HYPER TROPHY! 03.24.2015

*If you did 15.4 on Monday, do Monday’s workout today. We’re moving the rig sometime tomorrow. ETA is sketchy. It’s possible that some of the afternoon gym time becomes more like open gym. Thanks for your understanding. Moving the rig and getting more pieces means more room to workout!
Fitness

FIT: Metcon (No Measure)
1a) KB/DB Strict Press 4 x 8-12
1b) KB/DB Single Arm Rows 4 x 8-12
*Treat as strength work.

FIT : Metcon (Time)
5 Rounds
10 STOH (1×1.5/1, 5/5 reps per arm, alternate as desired)
10 Burpees
15 V-Ups

Competition

COMP: Metcon (Time)
4 Rounds
25 DUs
10 Hollow-Tuck-Hollow
*Avoid using hip flexors. Find your abs!

COMP: Handstand Walk (12:00 Window, work obstacles, stopping, and turns.)
COMP: Muscle-ups (3:00 Max Reps, maintain quality reps.)

COMP: Metcon (No Measure)
1a) KB/DB Strict Press 5 x 8-12
1b) KB/DB Single Arm Rows 5 x 8-12
*Treat as strength work.

COMP: Metcon (Time)
5 Rounds
10 STOH (1×2/1.5, 5/5 reps per arm, alternate as desired)
10 Burpees
15 V-Ups

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