Tuesday September 10th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Side Planks x 45 seconds each side
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
DB Thrusters 15#/10# per hand
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

CrossFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 3011 ---if you hit upper end of rep scheme at the tempo raise the weight.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/14 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps