2/2/13 Saturday

FitCamp

Three rounds of:

Ring Row (Reps)
Box Jump (Reps)
Sit-Ups (Reps)
KB Push Press (Reps)
Burpees (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.*

Fitness

In teams of two, complete 10 rounds for time of:

10 Thrusters
(95/65)

10 Pull-Ups

350-Meter Row

*Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A rows; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B rows).*

Performance

A1. Front Squats; 3-5 reps x 4 sets; Rest 10sec

A2. Box Jump (tall as possible); 1.1.1.1.1, Rest 3min *short rest b/w jumps*

+

For time:

1000 Meters Row,

Three rounds of:

15 Thrusters (95/65)

30 Double-Unders