July 16, 2014 admin


1. 5mins:

55/50 Calories on Airdyne
10 Pull Ups
20 Sit Ups
ME Box Overs

Rest 5mins, x5

Notes:  Airdyne should take roughly 3mins…adjust accordingly.  Pull Ups should be challenging but able to be done in 1-2 sets.  Box Overs can be done with a jump or step up…either way step over the other side, turn around and repeat.  Record # of Box Overs each round.

Competitor’s Program

1. 4×2 Clean – from blocks – Above Knee

2. 3×3 Clean Pulls,rest :90

Notes:  Do not drop between reps, use lifting straps if necessary.

3. 6×3 Back Squats @ 80%,rest :90-2mins

4. AMRAP 6mins:

30 Double Unders
10 Burpees

“Whatever you are, be a good one.” – Abraham Lincoln

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