Tuesday 7/16/13

FITNESS
20 min amrap:
30m walking lunges with plate overhead
5 hspu
30m walking lunges with plate overhead
50 double unders

SPORT
A1. Weighted dips; 2-4×6; rest 2 min
A2. Weighted strict CTB pull-ups 1.1.1.1×6; rest 15 sec/rest 2 min
+
Row 1k for time (compare to 5/17)

W. PERFORMANCE
A. Push press 6, 4, 2, 6, 4, 2; rest 2 min
B. Split jerk clusters 1.1.1×5; rest 10 seconds/rest 2 min
+
50-40-30-20-10
Double unders
12-10-8-6-4
CTB pull-ups

PERFORMANCE
Run 3k for time on track

Advertisements

One thought on “Tuesday 7/16/13

  1. wolverine915 says:

    FITNESS
    John Z. 3R + lunges @ 20kg, single-unders

    SPORT:
    Delani bands for A1+2 4:53 row
    Laura Strict A1, band A2 4:22 row
    Mike 3:36 row
    John 6:50 mile run

    W. PERFORMANCE
    Rachel A. 47-50-52-49-51-54kg B. 60-62-64-66-68kg + 6:19rx’d

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