Thursday 12.18.2014

"FITNESS"

Complete as many rounds and reps as possible in 7 minutes of:Row 250m2 Wall Climbs12 Air SquatsRest 3 minutesComplete as many rounds and reps as possible in 7 minutes of:AirDyne 12 Calories6 Pull-ups15 Abmat Sit-upsRest 3 minutesComplete as many rounds and reps as possible in 7 minutes of30 Double Unders (or 60 singles)10 Kettlebell Swings10 Hand Release Push-ups

"PERFORMANCE"

Complete as many rounds and reps as possible in 7 minutes of:Row 250m10 Meter Handstand Walk8 Alternating PistolsRest 3 minutesComplete as many rounds and reps as possible in 7 minutes of:AirDyne 12 Calories1 Rope Climb (15')15 Abmat Sit-upsRest 3 minutesComplete as many rounds and reps as possible in 7 minutes of30 Double Unders (or 60 singles)10 Kettlebell Swings10 Hand-Release Push-ups

"COMPETITION"

50 Minute "RTW"

"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