Alphabet Soup: Z to A

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), Slam Ball (30/20), DB’s (25’s/20’s), Jump Rope, Pull-Up Station, HSPU Set-Up

SET-UP: Rings (@ dip height), GHDs, some Over-Under Boxes (24)

WARM-UP:

*Active Stretch

*400m Run/ Row

*3 Rounds of “Cindy” (5 Pull-Up, 10 Push-Up, 15 Air Squat)

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“Alphabet Soup: Z TO A”

(compare to “Alphabet Soup: A to Z” from 9/20/2014)

60 Minute AMRAP -

~You may work through the below chipper in any order.  However, you may earn 26 bonus points for working through the chipper in REVERSE alphabetical order (the opposite order as performed on 9/20/14).

*26 Double-Under after ea. completed movement below (sub: 26 Singles + 26 Lat Bar Hop)

26 Air Squat

26 Burpee

26 Clean (c:135/95, p: 95/65, f: 65/45)

26 Dumbbell Renegade Row (Push-Up + Row R + Row L = 1)(25’s/20’s)

Eight Hundred Meter Run

26 Front Squat (c:135/95, p: 95/65, f: 65/45)

26 GHD Hip Extension (sub: Superman)

26 Handstand Push-Up (1 AbMat = Rx)

26 Inverted Burpee (Deck Squat + Tuck-Up to Handstand)(sub: Deck Squat + Donkey Kick)

26 Jumping Ball Slam (30/20)

26 Knees-to-Elbows

26 sec. L-Sit Hold  (c: @ Rings, p/f: atop DB’s)(c: 3 x 26 sec., p: 2 x 26 sec., f: 1 x 26 sec.)

26 Med Ball Clean (SB: 30/20)

26 Ninja Jump

26 Overhead Lunge (c: 135/95, p: 95/65, f: 65/45)

26 Pull-Up

Quarter-Mile Quarter Run (400m Run w/ 25# bumper plate(s)(women: 25#, men: 50#)

26 Ring Dip

26 Shoulder-to-Overhead (c:135/95, p: 95/65, f: 65/45)

26 Toes-to-Bar

26 Under-Over (24”)

26 V-Up

26 Wall Ball (w/ slam ball (30/20))

26 X-V-Up

26 Yard-Length Broad Jump (1 yard = MINIMUM length for ea. jump)

26 “Zumo” Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)

SCORE = Total Reps completed (do NOT count double-under reps) + 26 Bonus Points (if applicable)