Wednesday 1/9/13

FITNESS
A.Four sets of:
Pull-Ups x 4-6 reps @ 21X1 (use a partner or box for assistance)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2011
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. 5R for time of:
10 Pull-Ups
10 Push-Ups
30 Double-Unders

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
GHD Sit-Ups x 15 reps
Handstand Walk x 10-15 meters
B. Three sets of:
Deadlift x 4-5 reps
Rest 3 minutes
Build over the course of the four sets to a tough, but not max effort, 4-5 reps.
C. Complete as many rounds and reps as possible in 3 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps

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