Tuesday 8/21/12

FITNESS
A.Four sets of:
Push-Ups x 20 reps
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds
B.For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

ENDURANCE TEAM
Three rounds for time of:
10 Push Press
12 Box Jumps, 24″/20″
21 Russian KB Swings, 1.5/1 pood

CROSSFIT TEAM
A. Three sets, not for time, of:
Handstand Walk x 10-15m (perform handstand wall runs if you cannot walk yet)
L-Sit x 30-45 sec
Hang to Inverted on Rings x 2-4
(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)
B.Five sets for times of:
155/105 lb Overhead Squat x 5 reps, barbell must start from floor
Muscle-Ups x 5 reps (ladies = 3 reps)
Rest 2 minutes
C. Strength Program
D. Two sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s