Monday 3/17/14

FITNESS:
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Bulgarian Split Squat x 8-10 reps each leg @ 2011
Rest 45 seconds
B. For time:
Row 500 Meters
Kettlebell Swings x 40 reps

SHE:
A. BS @20X1; 3,2,1,1; rest 2-3 min (3@75%,2@80%,1s@85-90%)
B. Jerk cluster; 1.1.1.1 x 3; rest 10 sec, rest 2 min
+
6 min amrap @open pace:
5 wall ball
5 TTB
10 wall ball
10 TTB
15,15
20,20
etc……
rest 5 min, then…
5 min amrap @open pace:
Row 500m
30 S2OH (85#/40kg))
Amrap burpee in remaining time (6” target)
rest as needed, then…
2 sets @100%:
Row 500m
20 KBS (1.5pd)
20 NPUBBJ (3 – 45#/20kg) plates stacked for box height, no extension required at top)
Rest walk 12 min

BEING:
A. Push jerk 2, 2, 2, 2, 2; rest 2mins
rest as needed, then…
10min amrap
1 MU
1 wall walks
Row 200m
increase the MU and wall walks by 1rep every round
Notes:
– PJ from rack or blocks
– post number you get to for MU and WW

Advertisements

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