5/14/13 Tuesday

Fitness

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

Performance

A. Three sets, not for time, of:

Rope Climbs x 3-4 ascents

Strict Handstand Push-Ups x 6-10 reps

L-Sit x 30-45 seconds

 

B. Take 15-20 minutes to build to a heavy Split Jerk.

 

C. Five sets for times of:

Row 250 Meters

155/105 lb. Shoulder to Overhead x 10 reps

Burpees Over the Barbell x 20 reps

Rest 3 minutes