Saturday 8.8.2015

*Today is the 3rd annual Push-ups For Charity event at Fulcrum Athletics in Attleboro, MA.   The event begins at 10am,  but you can definitely show up after the Saturday morning class.  If you cannot make it, please consider donating to this worthy cause here: https://www.crowdrise.com/bryceboratko-pushupsforcharity/fundraiser/bryceboratko

"FITNESS" & "PERFORMANCE"

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:20 Power Cleans (135/95 lb)20 Toes to Bar200 Meter RunPartners can divide the Power Cleans and Toes to Bar however they would like, but must complete the runs together.

"COMPETITION"

A. Three sets, not for time, of:Bar Muscle Ups x 3-6 repsFreestanding Handstand Hold x 30 seconds (use assistance if needed)Double Unders x 30-40 repsB. Three rounds for time of:10 Power Snatches (135/95 lbs)20 Box Jumps (30″/24″)Rest exactly 5 minutes, and then…C. Three rounds for time of:15 Push Presses (135/95 lbs)15 Toes to BarRest exactly 5 minutes, and then…D. For time:Row 400 Meters20 Burpees Over the ErgRow 300 MetersE. Every minute, on the minute, for 12 minutes:Minute 1 – 45 Second Hex Dumbbell Hold(hold the DB in a claw grip by the head of the hex DB by your side)Minute 2 – 10 GHD Sit-UpsMinute 3 – 40 Wrist Curls (45/33 lb barbell)(lay forearms on bench palms up and perform wrist curls)

"ENDURANCE"

Ten sets of:200 Meter SprintRest 30 seconds20/15 Cals Assault BikeRest 2:30