Wednesday 5.13.2015

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:6/4 Handstand Push-ups (or 2 Wall Climbs)12 Alternating Dumbbell Snatches (50/35 lbs)24 Double UndersRest 4 minutes, and when the clock reaches 10:00 complete the following…B. Complete as many reps as possible in 6 minutes of:Row 1000 MetersMax Reps of Burpees Over the ErgRest 4 minutes, and when the clock reaches 20:00 complete the following…C. Complete as many reps as possible in 6 minutes of:Run 800 Meters20 Toes to BarMax Reps of Push-ups

"COMPETITION"

A. Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 2 reps @ 85%*Set 6 – 1 rep @ 90%Rest 2-3 minutes between sets.B. Take 15-20 minutes to build to today’s 1-RM CleanC. Three sets of:Halting Clean Deadlift x 2 reps @ 110-120%(pause 2 seconds at mid-thigh)Rest as neededD. For time:Row 2000 meters50 Chest-to-Bar Pull-UpsRow 1000 meters25 Chest-to-Bar Pull-Ups

"ENDURANCE"

Twelve sets for times of:Run 200 MetersRow 250 MetersRest 90 seconds