Wednesday 8.26.2015

"FITNESS"

A. Three sets, not for time of:Ring or Stationary Dips x 6-8 repsHanstand Walk x 50 feet(use partner assist or Handstand Wall Runs if you don’t have handstand walks)Double Under Practice x 60 secondsB. Complete as many rounds and reps as possible in 9 minutes of:12 Abmat Sit-Ups12 Push Presses100 Meter RunRest 4 minutes, then...C. Complete as many rounds and reps as possible in 9 minutes of:9 Hand-Release Push-ups12 Alternating Dumbbell Snatches15 Box Jump Overs

"PERFORMANCE"

A. Three sets, not for time of:Muscle Ups x 3-6 repsHandstand Walk x 50 feetDouble Unders x 40-50 repsB. Complete as many rounds and reps as possible in 9 minutes of:9 Toes to Bar12 Push Presses100 Meter RunRest 4 minutes, then...C. Complete as many rounds and reps as possible in 9 minutes of:9 Hand-Release Push-ups12 Alternating Dumbbell Snatches15 Box Jump Overs (24/20")

"COMPETITION"

A. Three sets, not for time, of:Weighted Pistols x 4-6 repsDip to Upper Arm Support x 5-6 repsBarbell Roll Outs x 10 repsB. Every minute, on the minute, for 30 minutes:Minute 1 – 30 Double-Unders + 8 Chest-to-Bar Pull-UpsMinute 2 – 8 Burpee Box Jump-Overs (24″/20″)Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs)I know many of you had been missing the burpee box jump-oers in these EMOMs, so they’re back. I’ll ease you into them over the course of the next few weeks.C. Three sets of:*Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1(heavier than last week)Rest as needed*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.D. Three sets of:Banded Glute Bridges x 45 secondsRest 10-15 secondsBanded Lateral Leg Raises x 45 secondsRest 10-15 seconds

"ENDURANCE"

Every 6 minutes, for 36 minutes (6 sets):Run 400 MetersRow or Ski 400 Meters