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Competitive Fitness 04.11.15

11
Apr

Competitive Fitness 04.11.15

Prep Work
Team stretch

Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
L-Sit x 30-45 seconds
Bar Muscle-Up x 2-5 reps

B.
Leave the clock running for sessions B-D.

For time:
Row 1000 Meters
25 Burpees Over the Erg

C.
When the clock strikes 10 minutes, perform the following for time:

Three rounds for time of:
135/95 lb Push Press x 15 reps
Toes to Bar x 20 reps

D.
When the clock strikes 20 minutes, perform the following for time:

Three rounds for time of:
30″/24″ Box Jump-Overs x 15 reps
Chest-to-Bar Pull-Ups x 20 reps

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    Three sets, not for time, of:
    Double-Unders x 40-50 reps
    L-Sit x 30-45 seconds
    Bar Muscle-Up x 2-5 reps

    B.
    Leave the clock running for sessions B-D.

    For time:
    Row 1000 Meters
    25 Burpees Over the Erg
    5:51

    C.
    When the clock strikes 10 minutes, perform the following for time:

    Three rounds for time of:
    135/95 lb Push Press x 15 reps
    Toes to Bar x 20 reps
    15:18

    D.
    When the clock strikes 20 minutes, perform the following for time:

    Three rounds for time of:
    30″/24″ Box Jump-Overs x 15 reps
    Chest-to-Bar Pull-Ups x 20 reps
    8:35 i cant remember the seconds

    1mile run
    75lb walking lunges
    50ft there and back
    4rounds

    1x 50ft 75lb oh walking lung

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