Saturday 1.10.2015

"FITNESS" &  "PERFORMANCE"

In teams of three, with only one person working at any time, complete the following as quickly as possible:100 Box Jumps (24/20")80 Pull-ups60 Power Cleans (135/95)40 Wall Climbs60 Power Cleans80 Pull-ups100 Box Jumps

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – 1 L-Seated Rope Climb (as high as you can)Minute 2 – 10 Meters of Handstand WalkMinute 3 – 6-8 Ring Dips with a 2-Second Pause at Full ExtensionMinute 4 – 8 Burpee Box Jump-Overs (24″/20″)B. Five sets of:Power Clean x 8 repsRest 2 minutes*Set 1 – 135/95 lbs*Set 2 – 155/105 lbs*Set 3 – 185/125 lbs*Set 4 – 205/135 lbs*Set 5 – 225/145 lbsGoal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.NOTE – If these loads are relatively heavy for you, please scale back. The goal is to move the barbell quickly.C. Every 5 minutes, for 20 minutes (4 sets):Row 500 Meters10 Thrusters (115/75 lbs)10 Chest-to-Bar Pull-Ups

"ENDURANCE"

Rowing Workout:1000m mod200m easy300m sprint100m easy90 sec rest800m mod200m easy300m sprint100m easy90 sec rest600m mod200m easy300m sprint100m easy90 sec rest400m mod200m easy300m sprint100m easy90 sec rest200m mod200m easy300m sprint100m easyTotal: 6000mEasy pace: 2000m PR pace + 15-30secMod pace: 2000m PR pace + 5-15secSprint pace: 2000m PR pace or better