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Competitive Fitness 08.09.14

8
Aug

Competitive Fitness 08.09.14

Prep work
Team stretch

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%
B.
Five rounds for time of:
5 Squat Cleans (225/155 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (25/20 lbs)
C.
Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

Cool down
Mobility
Post results

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3 Responses

  1. A) 95,100,105,110,110,115,125,130,130,145,145,155,155,155,155

    B) started with 145 but tried the first rep and failed. Dropped to 135 and did it for one round. I knew I could not maintain that so I dropped to 125. This workout was terrible. I used 20 pound wall ball. Took me 16:42.

    C) alternated between airdyn and rower

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