Wednesday 4/2/14

027
FITNESS:
Rotate through the circuit three times for max reps/cals completed at each station.
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds

SHE:
Select option 1 or 2
1:
A. Hang Snatch (from blocks, bar above knee); 2,2,2; rest 2-3 min
B. Snatch pull (from blocks, bar just below knee); 3,2,1; rest 2 min (3@70%,2@75%,1@80% of Snatch 1 RM)
+
AD 30 sec @85%
AD slow spin 30 sec @50%
x 16

2:
A. Take 15 minutes to build to today’s heavy Power Clean
B. For time:
10 Ground to Overhead (105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
C. Row 2000 Meters at z1 pace

BEING:
A1. rope climb 15′ legless up legs down 2×3; rest 30sec
A2. BB on back walk lunge 20steps 95/65# x 3; rest 30sec
A3. push press TnG 15, 15, 15; 95/65#; rest 30sec x 3
B. FLR on rings accumulate 4mins
+
Row 10mins 65% effort

Notes:
– kipping ok on legless rope climb
– unbroken sets on walk lunge focus on breathing
– unbroken on push press focus on breathing
– moderate pace on Row

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