Wednesday 7/17/13

Level 1 FITNESS
“Tabata Mix-Up 2″
8 unscored rounds of tabata intervals of:
Wall sit Stick-Ups
GHD Hip Extensions
Box Jumps
Sit-Ups
20 sec of work then 10 sec rest while you transition to the next movement- 16min total

Level 2 Fitness
A. Back squat clusters 3.3.3×4; rest 20 seconds/rest 3 min
+
“Karen” (compare to 4/17)

W. PERFORMANCE
Sprint 200m @100%
rest 3 min
x10
rest 6 min bw sets 5/6

PERFORMANCE
20 min amrap:
20 thrusters 135#
20 pull-ups
20 burpees

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One thought on “Wednesday 7/17/13

  1. wolverine915 says:

    FITNESS 1
    John P 20″ box
    Karol 10″
    Martha 5″
    Bill 24″
    Marcia 10″
    Joy 5″
    Laura C. 10″
    Suzanne 10″
    John B 20″

    Fitness 2
    Delani- A. 45-45-50-50kg + 8:45 @ 8lbs
    Laura L.- A. 45-55-55-55-55kg + 8:25 @ 10lbs
    Andrea- A. 25-30-32-32kg + 7:05 @ 6lbs
    Stephen- A. 140-150-140-150kg + 6:38 rx’d

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