Kenny Rafiki

3 Rounds, Teams of 4:
Person 1: Row 150M.
Person 2: Hold 45/35-lb Plate Overhead
Person 3: Hang from Pull-Up Bar
Person 4: PVC Passthroughs
*Switch when the rower is done

Workout of the day for Tuesday, June 9th, 2015:
A. “Gymnasty”
5 rounds of the following 4 stations, 45 seconds per station:
1: Strict HSPU (Handstand Push-Up)*
2: Hollow Rocks (12, 18, 24, 36, 48, or 60 Reps)

3: Strict C2B (Chest-2-Bar)*
4: Arch Rocks (12, 18, 24, 36, 48, or 60 Reps)

*RX+ (For athletes who can perform 6 or more consecutive reps of HSPU or C2B)
Hit one consecutive set, keep reps the same for all 5 sets. Each week try to increase this by 1 rep per round.

AMRAP in 45 Seconds

HSPU: AMRAP Strict Seated Press @ 70% of your 1RM Press.
• C2B: Max Chin-Up Hold + 5 Second Eccentric.

10 Min EMOM*:
5 Push Press @ 60% 1RM And,
20 Double-Unders

*Make as many rounds as you can. Push-Press should feel light and fast. Score is number of rounds completed and weight used on push press. If you fail to complete a round in the minute, finish the round and take the next one off. Scaled: Do not spend more than 25 seconds working on double-unders.

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