Saturday 12/21/13

FITNESS:
Row 5K

BEING:
As many rounds in 12 min @ 80-90%:
3 wall walks
50m farmer walk heavy
2 bar MU

rest walk 6 min

As many rounds in 12 min @ 80-90%:
3 burpee high box jump sd
25 unbroken DU
1 rope climb 20′

Notes:
– sustainable work for both pieces (form over fatigue)
– record FW weight and BJ height

SHE:
A. PC – build to a heavy single
B. PC – build to a heavy set of 5 Tng
C. 4 min amrap at 90% of A
+
3 sets –
6 box jumps (20”, step down)
8 push press (70%)
10 CTB pull ups (done 5,5)
50 DUs
rest 3 min

WILL:
AM

Row 1k @70% Aer
Rest 90 sec
x 6
– all sets same times
PM
A. Emom 8 min – HPS x 2 (build)
B1. Tng PS; 8,8,8,8; rest 10 sec
B2. Kipping HSPU; 12,12,12,12; rest 10 sec
B3. Row 10 cal (HARD); rest 3 min
C. For time – 15 wall walk
+
5 sets – vary order per set – 80-90% constant:
[20 S2OH TnG unbroken – 95#/15 burpees/Row 400m/10 TTB/35 DUs]
rest walk 5 min b/t sets – make set times exact for effort

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