5/7/13 Tuesday
Fitness
A1. Ring Row @ 2111; 10-12 reps x 3 sets, Rest 45 seconds
A2. Hollow Rock (or Hold); 30 seconds, Rest 45 seconds
A3. Farmer’s Walk; 100 Meters, Rest 45 seconds
A4. Prone Plank Hold; 45 seconds, Rest 45 seconds
B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.)
Performance
A. Two sets, not for time, of:
3-6 Wall Climb
3-6 Muscle-Ups
10-12 Toes to Bar x 10-12 reps
B. Split Jerk x 8 sets (all attempts between 80-95%)
Rest 2-3 minutes between attempts
C. Three sets of:
2 Snatch Grip Push Press
Rest 60 seconds
2 Weighted Pull-Ups @ 20X0
Rest 60 seconds
D. Three sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
15 Handstand Push-Ups
Rest 3 minutes