Wednesday May 22nd, 2013

CoreFit:

3 sets of:
A1. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
A2. Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
A3. Waiter Walk x 25-yard each arm
Rest 60 seconds

+

Teams of 2.    Each partner works for 2 minutes while the other rests. Score is number of Push Press Reps. :

4 sets.

In 2 minutes:
Row 300 Meters
Push Press --Men 95#, women 65#

CrossFit

A. Take 15 minutes to build to a heavy Jerk

+

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:  (Do with partner)
30 calories on the Airdyne:
Push Press (115/75 lbs)