Saturday April 12th, 2014

Fitness:

Teams of 2 Complete the following:
5 Rounds for time of:
400 Meter run or 500 Meter row or Airdyne 35 Calories
30 Wall Balls
20 Box Jumps

Alternate movements with your partner. P1 runs 400m, P2 complete 30 wall balls, P1 completes box jumps, P2 runs 400m etc., until 5 rounds total have been completed.

Performance:

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Pistols x 3-5 reps each leg
L-Sit x 20-30 seconds

B.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb. Deadlift x 3 reps.     If this is super heavy for you use, 75% of 1RM.
24/18″ Box Jumps x 6 reps - step down
Pull-Ups x 9 reps

Rest exactly 4 minutes, and then:

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 weighted Sit-Ups  15#/10#
10 Walking Lunges with 55/35 lbs.   Use Kbs or DBs.

Rest exactly 4 minutes, and then:

D.
For time:
Run 1200 Meters.    Row if weather is poor.