4/10/13 Wednesday

FitCamp

A. 
200 Meter Sprint x 3 sets, 
Rest 2 minutes

B. 
400 Meter Sprint x 3 sets, 
Rest 3 minutes

C. 
800 Meter Sprint x 3 sets, 
Rest 4 minutes

 

Fitness

A1.  Barbell Push Press; 6-8 reps x 4 sets;
Rest 45 seconds

A2. Romanian Deadlift @ 3011; 6-8 reps x 4 sets, Rest 45 seconds

A3. Dumbbell Alternating Reverse Lunges; 10/leg, Rest 45 seconds

+

Five sets against a 60 second running clock of:

10 Heavy Kettlebell Swings

Barbell Thrusters x Max reps

Rest 60 seconds between rounds.

*Score is max number of thrusters completed during the workout*

 

Performance

this wod is dedicated to Bobbay!!!!

A. 
200 Meter Sprint x 3 sets, 
Rest 2 minutes

B. 
400 Meter Sprint x 3 sets, 
Rest 3 minutes

C. 
800 Meter Sprint x 3 sets, 
Rest 4 minutes