Tuesday 4/30/13

FITNESS
Row 5k for time
Rest exactly 10 min
10 min max reps double unders
(performed in sets of 25 unbroken ONLY)

W. PERFORMANCE
A. Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 3-6 unbroken reps
L-Sit x 30-45 seconds
B. Airdyne 3 min for max cals/miles
Rest 10 min
x3
No pacing, all out efforts

M. PERFORMANCE
A. Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 3-6 unbroken reps
L-Sit x 30-45 seconds
B. Four sets of:
Snatch Push Press x 4-5 reps
Rest 2 minutes
Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up)
Rest 2 minutes
C. Two sets of:
Handstand Push-Ups x Max Reps @ 1010
(must stay in tempo, no pause at top or bottom)
Rest 3 minutes
D. Complete as many rounds and reps as possible in 10 minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders

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