March 9, 2015 admin

03/09/15

1. 12mins @ Conversational Pace: Airdyne – partner works on Plank, switch every :90

2. 2 Rounds (start new movement each minute):

Min 1: :20 Wall Balls
Min 2: :20 KB Swings
Min 3: :20 Box Jumps – SD
Min 4: :20 Push Press 
Min 5: Rest

3. 12mins @ Conversational Pace: Row – partner works on Boat Pose, switch every :90


Competitor’s Program

1. 1 Clean Pull + 1 Power Clean + 1 Split Jerk – build to tough single in 12-15mins

2. 3 Sets @ 90%:

:30 Thrusters 95/65
:30 Box Jumps – SD 24/20
:30 Burpees
:30 Double Unders

6.5mins Rest

Notes:  Record reps for each mvmt for each set.


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