Wednesday 3/19/14

FITNESS:
A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank x 45 seconds
Rest 45 seconds
Tricep Extensions x 8-10 @ 30X1
rest 45 seconds
B. 12 minute AMRAP of:
DB Thrusters x 15 reps
200 Meter Run

SHE:
A. Power clean – build to a tough single for the day (15 min)
B. Wtd. pull up; 1,1,1,1; rest 2-3 min (all HEAVY)
+
4 min amrap @open pace:
AD 30 cals
20 burpees
Amrap MU in remaining time
rest 5 min, then…
3 min amrap @open pace:
3 thrusters (65#/20kg)
3 TTB
5 thrusters
5 TTB
7,7,
9,9
rest as needed, then…
1 set @100%:
Row 1k

BEING:
A. 20 TGU 2/1.25pd alt hands per rep
+
Row 30sec 90% effort
rest walk 30sec x 10
all rows same pace
rest as needed, then…
21, 15, 9 for time
wall balls 20/14# 10/9′ target
GHD situps
Notes:
– move quick with perfect form on TGU
– rows are all same pace
– record scores for workout

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