Wednesday 3.25.2015

"FITNESS"

A. Every minute on the minute for 15 minutes (5 sets):Station 1 – Romanian Deadlift x 6-8 reps @ 20X1Station 2 – L-Seated DB Press x 8 repsStation 3 – Flutter Kicks x 30-40 secondsB. Every minute on the minute for 15 minutes:5 Dumbbell Ground to Overhead5 BurpeesIf you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

"PERFORMANCE"

A. Take 15 minutes to build to today’s heavy Clean & JerkB. Every minute, on the minute, for 15 minutes:3 Ground to Overhead (135/95)6 Burpees Over the BarbellIf you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Twenty Sets of:1 Minute AirDyne @ 80%1 Minute AirDyne @ 50%