Saturday June 14th, 2014

Fitness:

In teams of two, you and your partner will move through five stations trying to complete as many reps as possible in the following movements:

60 seconds of DB thrusters -  moderate weight
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Airdyne calories
60 seconds of Rest
60 seconds of Push Press (75/55 lbs) or 65/45
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

Performance:

A.
For max reps:
2 Minutes of strict pull-ups or rope climbs
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

B.
3 rounds for time of:
7 Thrusters (115/75 lb.)
12/9 Pull-Ups
Run 400 Meters

*if you missed Saturday and are doing this workout Sunday, either get Monday's squatting in or if you are coming on Monday:

Complete part A and then :
Row 1500m @ 80% of best 2k effort
rest 5 minutes x 3.

goal is constant pacing and good recovery between pieces. Aerobic power is key in this sport. Embrace the opportunity to work on and understand the hard work starts Monday.