Wednesday 8/22/12

FITNESS
A. Three sets of:
Turkish Get-Ups x 3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
B. Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run

ENDURANCE TEAM
A. DE: EMOM for 7 min
Power Clean 3 reps @ 65% of 1RM every min
B. 10min AMRAP of:
5 Body Weight Deadlifts
10 Hip Extensions
20 Double Unders

CROSSFIT TEAM
A. Three sets, not for time, of:
Strict Handstand Push-Ups x 12-15 reps
Strict Toes to Bar x 10-12 reps
B. Strength Program
C. Five sets of:
Weighted Dips x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
D.Five rounds for time of: (optional)
10 Burpees
20 Push Press (115/83 lbs)
30 Kettlebell Swings (24/16 kg)

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