Thursday, September 4, 2014

Friday September 5th, 2014

Add your monthly burpees daily:

https://docs.google.com/spreadsheets/d/1EKEdIoxxop3Wa8DUwiwn18WP2e7MN8n8padhqIbx068/edit#gid=250735907


8 min 90% effort:
Row 150m
25 DU
5 HSPU

rest 4mins

8mins 90% effort:
10 walk lunges
10 kbs 55/35
10 situps

rest 4mins

8mins 90% effort:
2 unbroken MU
7 GHD situps or weighted sit-ups
3 Power Snatch 115/75#  -----must be light.  Drop weight to do 3 TnG unbroken.

rest 4mins

8mins 90% effort:

Row or Airdyne for cals maintain same pace entire time.


subs
DU-  practice DU's or single unders
HSPu- ring dips, dips, ring push-ups, push-ups
MU -  CTB, Pull-ups, Ring rows.   Add a few reps.
Power Snatch - sub lighter weight or 2 reps/arm DB snatch.

4 comments:

  1. A. 5 rounds + 142m
    B. 8 rounds + 20
    C. 6 rounds + 1
    D. 130 cals on rower

    ReplyDelete
  2. 6 rounds plus 150m
    8 rounds +4 lunges
    6 rounds
    did 8 mins burpees no jump 107 reps.

    ReplyDelete
  3. 6 rounds plus 70m
    8 rounds
    6 rounds + 3 strict PU (subbed 3 strict PU for MU)
    did 8 mins burpees no jump 105 reps.

    ReplyDelete