3/25/13 Monday

FitCamp

Bryon, Lori, Roberto, and Erin

You will be doing the Fitness workout with a few modifications

Everyone else who missed the fun on Saturday!

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target) (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

Fitness

A1. Kettlebell Swings x 15-20 reps x 4 sets, 
Rest 45

A2. Goblet Squats @ 30×1; 10-15 x 4 sets, 
Rest 45

A3. Dumbbell Bench Press @ 20×1; 6-8 x 4 sets, 
Rest 45

+

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees
……continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes x 3 sets

 

Performance

A. 
Three sets, not for time, of:

5-10 Kipping Handstand Push-Ups

6-12 Butterfly Chest-to-Bar Pull-Ups

40-60 sec of L-Sit (accumulated)

 

B. 
Hang Snatch + Snatch
x 6 sets

Rest as needed

*Build over the course of the six sets

 

C. 
Three rounds for time of:

5/3 Bar Muscle-Ups

7 Power Snatches (115/95 lb)

9 Overhead Squats (115/95 lb)

 

*Extra*

Back Squat 5 x 1 rep @70%-80%-90%-95%-95+%

Rest as needed