Tuesday 6/18/13


FITNESS
For time:
400m farmers walk 2/1.5 pood
(each time you break perform 20 double unders and 10 sit ups)

SPORT
A. Shoulder press clusters 1.1.1.1.1×4; rest 15 seconds/rest 2 min
B. Amrap parallete hspu in 5 min
C. Weighted chin up clusters 2.2.2.2×4; rest 20 seconds/rest 3 min

W. PERFORMANCE
20 min amrap:
200m farmers walk 1.5 pood/hand
20 seconds side plank/side
2 rope climbs

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 4-6 reps
Strict Handstand Push-Ups x 10-12 reps
L-Sit x 45-60 seconds
B. Six sets of:
Clean x 1.1 ;rest 10 seconds/Rest 2-3 minutes
C. Three sets of:
Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean; rest 10 seconds between singles
+
Three rounds for time of:
40 Calories of Rowing
20 Burpees Over the Erg
20 Toes to Bar

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One thought on “Tuesday 6/18/13

  1. wolverine915 says:

    FITNESS
    John- 12:52 1.5POOD, SINGLE-UNDERS/SIT-UPS
    tj- 23:48, 2POOD, WALLBALL SHOTS/SIT-UPS

    SPORT
    Delani-A. 27kg, B. 35 floor, C.
    Mike- A. 60kg, B. 14 rx’d, C. 51lbs

    W.Performance
    Rachel- 3rds+farmers walk rx’d

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