Wednesday 6/12/13


FITNESS
20min AMRAP
10-1 ladder of:
Burpees
DB Front squat
Renegade Row
Shoe Touch
Push-Ups

SPORT
Airdyne 10 min for max calories
rest 30 min
Row 2k for time

W. PERFORMANCE
Airdyne 30 seconds @100%
rest 2:30
x12
(rest 5 min bw sets 3/4, 8/9)

PERFORMANCE
A. Three sets, not for time, of:
Roll to Candlestick x 8-10 reps
Handstand Walk x 15-20 meters
L-Sit x 45-60 seconds
B. Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
+
For time:
205/135 lb Hang Squat Clean x 5 reps
Pull-Ups x 25 reps
205/135 lb Hang Squat Clean x 4 reps
Pull-Ups x 20 reps
205/135 lb Hang Squat Clean x 3 reps
Pull-Ups x 15 reps
205/135 lb Hang Squat Clean x 2 reps
Pull-Ups x 10 reps
205/135 lb Hang Squat Clean x 1 rep
Pull-Ups x 5 reps
+
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3010
Rest as needed
GHD Sit-Ups x 15-20 reps
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 )

w

Connecting to %s