March 19, 2014 admin

03/19/14

1. 12mins:
A. Press: 10, 8, 6
B. 4×10 Ring Rows

Notes:  You have 12minutes to accomplish both the Presses and Ring Rows, you decide how much to rest and how to manage your time.

2. 12mins:
A. Front Squat: 10, 8, 6
B. 4×10 DB Bent Over Row

Notes:  You have 12minutes to accomplish both the Front Squats and Bent Over Rows, you decide how much to rest and how to manage your time.

3. EMOM x 12:

Odd: 10-15 Pull Ups / Push Ups
Even: ME V-Ups / Flutter Kicks

Notes: On Odd minutes your goal is to get 10-15 Pull Ups or Push Ups (alternate each time around) in under :30.


Competitor’s Program

1. Bench Press: 5,3,1,5,3,1

Notes:  Second wave should be heavier than the first.

2. EMOMx10:

Odd: 10 Wall Balls 11′
Even 3 Muscle Ups – singles

3. 3RFT:

300m Row
21 Jumping Squats 45#
12 Pull Ups

Notes:  Use empty barbell for Jumping Squats.


“Nothing is more despicable than respect based on fear.” – Albert Camus

Drink Beer To Prevent Osteoporosis

Leave a Reply

Your email address will not be published. Required fields are marked *