Saturday 4.18.2015

"FITNESS" & "PERFORMANCE"

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 7 minutes of:10 Alternating Dumbbell Snatches100 Meter RunRest 3 minutesB. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 7 minutes of:10 Goblet Squats10 BurpeesRest 3 minutesC. In teams of two, alternate every 15 Calories to complete as many Calories as possible in 7 minutes of:Rowing

"COMPETITION"

A. Three sets, not for time, of:Double-Unders x 40-50 repsMuscle-Ups x 3-6 repsHandstand Walk x 10-15 metersB. For time:50 Chest-to-Bar Pull-UpsC. Four sets of:Run 800 Meters15 Burpees30 Kettlebell Swings (32/24 kg)Rest 4 minutesGo hard on these…don’t pace.

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):Sprint 200 Meters