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