Saturday 1.17.2015

"FITNESS" & "PERFORMANCE"

In teams of two, with only one partner working at a time, complete:100 Burpees100 Ground to Overhead (95/65 or DBs)100 Box Jump Overs (24/20")Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:Burpees – Handstand hold or Dumbbells extended overheadGround to Overhead – Hanging from a Pull-Up BarBox Jump Overs – Plank from Elbows

"COMPETITION"

A. Three sets, not for time, of:15′ Rope Climbs x 2-3 ascentsHandstand Walk x 10-15 metersToes to Bar x 10-12 repsB. Five sets for times of:5 Power Cleans (205/135 lbs)10 Chest-to-Bar Pull-UpsRest 60 secondsRest 5 minutes, and then…C. Five sets for times of:Row 250 Meters5 Power Snatches (135/95 lbs)Rest 60 secondsRest 5 minutes, and then…D. Complete as many rounds and reps as possible in 5 minutes of:10 Front Squats (135/95 lbs)10 Pull-Ups20 Double-Unders

"ENDURANCE"

For 60 Minutes:2 Minute AirDyne @90%1 Minute Side Plank (30 seconds/side)2 Minutes Rowing @90%1 Minute Rest