4/15/13 Monday
FitCamp/Fitness
For Time:
Row 1000 meters or Airdyne 60 calories
30 Sit-ups
Row 750 meters/Airdyne 50 calories
50 Sit-ups
Row 500 meters/Airdyne 40 calories
70 Sit-ups
*The winner of each class gets to watch everyone else accumulate 3min of a front plank*
Performance
A. Build to a heavy Muscle Snatch in 10min
B. Power Snatch + Snatch; 1 rep of each x 6 sets
Rest as needed
*Goal is perfect posture and position Not load*
C. For max reps:
1 Minute of Muscle-Ups or CTB Pull-ups
Rest 60 seconds
2 Minutes of Ring Dips
Rest 60 seconds
3 Minutes of Push-Ups (thighs must not touch ground in order for pushup to count)
D. Glute-Ham Raises @ 3011; 6-8 reps x 3 sets, Rest as needed