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Competitive Fitness 05.31.14

30
May

Competitive Fitness 05.31.14

Prep Work
Team Stretch

Workout of the Day

A.

“2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs)

Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

B.
“2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row

OBSERVE THE 21-MINUTE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more when it counts.

Cool Down
Mobility
Post results

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4 Responses

  1. A. Banded pull ups. 75lb bar, last nights hang snatches tore up my shoulders. 4:31

    B. Rowed, did step overs, 125lb dead lifts, 14lb wall ball, banded dips. I got through 30 dips.

  2. A. did the pull ups 44/20 in about 1:40ish. Took me the rest of the time to get 8 OHS at 175Lbs. OHS did them in 4/4 total time was 5:01 not happy but gotta work on OHS.

    B. Destroyed me.. Think I paced this too slow, Row 3 min. Box jumps moved pretty fast(i think). Deadlift i dead sets of 10’s. Wall balls tens, Dips 5’s until the last 15-10….. If i did this i would try to not rest as long, never really hit a wall. I know i can push harder.

    Rough week overall my butt is still sore from the Pistols on Friday

  3. A) 64 pullups
    8 ohs @120lbs took mw 7 minutes

    b) made it back to the second round of wall balls …i got 35
    i used the red band for dips
    120lbs for deadlift

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