Wednesday 2/26/14

FITNESS:
A. 1k Row
B. not for time:
20 good mornings
20 box squats
20 hip extensions
C. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds
D. AMRAP 5 minutes of:
10 Pull-Ups
10 Goblet Squats
Rest exactly 5 minutes, and then,
E. AMRAP in 5 minutes of:
10 Toes to Bar
20 Double-Unders
F. 5min Foam Roll/mash

SHE:
A. PC; 3,2,1; rest 2 min (3@75%,2@80%,,1@85%)
B. CGBP; 2,2,2; rest 2-3 min
+
3 min amrap @open pace:
10 S2OH 75lbs/34kg
10 pull up
rest 5 min, then..
3 min amrap @open pace:
3 PC 65lbs/30kg
3 burpee over bar
5,5
7,7
9,9
etc…..
rest as needed, then…
1 set @100%:
Row 1k time trial (no music, alone, all out)

BEING:
A. close grip bench press 3, 3, 3; rest as needed
+
3 rounds for time
AD 30cals
12 CTB pull ups
12 S2O 115/75# (52/34kg)
Notes:
– build per set on bench press feel good on all sets
– try to increase pace per round

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