July 7, 2015 admin


1. EMOMx10: 3 Split Jerks – build as you go

2. 2 Rounds

10 Hang Power Cleans
10 Push Ups

Rest 2mins, x3

Notes:  This is 3 sets of 2 rounds – in other words a total of 60 reps of each movement – there is a 10min cap to get the entire workout done including rest.

Competitor’s Program

1. 3-Rep CGBP, 20X3 – build to tough set in 10mins

2a. 3×6-8 Alternating Front Rack Step Ups, 20/16″, rest :90
2b. 3x :40 Max Muscle Ups, rest :90

3. 4 Sets for Equal Times:

30 Wall Balls 20/10 – 10/9′
20 Row Calories
10 Burpees

Rest 3mins

“Luck?  I don’t know anything about luck.  I’ve never banked on it and I’m afraid of people who do.  Luck to me is something else: Hard work – and realizing what is opportunity and what isn’t.” – Lucille Ball

Rowing For Distance Versus Rowing For Calories

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