Saturday 12.20.2014

"FITNESS" & "PERFORMANCE"

In teams of three, complete as many rounds as possible in 15 minutes of:3 Deadlifts (heavy, but unbroken)6 Push-Ups9 Box Jumps (24/20") or Step-UpsRest five minutes, and then:In teams of three, complete as many rounds as possible in 15 minutes of:5/3 Chest-to-Bar Pull-Ups10 BurpeesFor both portions, team members will cycle through full rounds one at a time, with only one member working at any one time.

"COMPETITION"

A. Every two minutes, for 20 minutes:Clean x 1 repLoads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+B. Complete rounds of 9, 7 and 5 reps for time of:Muscle-UpsCleans (205/135 lbs)(power or full cleans are fine)

"ENDURANCE"

Row 3 x 3000m w/ 5min rest b/t each**Alternate tempo within, as described below:500m ON, 500m OFF400m ON, 400m OFF300m ON, 300m OFF200m ON, 200m OFF100m ON, 100m OFFON pace should be the same for each distance, a little slower than your best 2k pace.OFF pace should be significantly slower, at about 50-60% effort