Thursday 11.20.2014

FITNESS

Four sets of:A1. Turkish Get Up x 2 reps/armRest 45 secondsA2. Pull-ups x 3-5 reps @4111Rest 45 secondsA3. Flutter Kicks x 30-45 secondsB. Every 5 minutes, for a total of 4 sets, complete the following as quickly as possible:15/12 Cals AirDyne12 Push Presses10 Lateral Hops Over the Bar10 Toes to Bar

PERFORMANCE

A. Take 15 minutes to build to a heavy single JerkB. Every 5 minutes, for a total of 4 sets, complete the following as quickly as possible:15/12 Cals AirDyne12 Push Presses (115/75)9 Toes to Bar3/2 Bar Muscle-Ups

COMPETITION

45 Minute RTW1 Minute Rowing1 Minute AirDyne1 Minute Bear Crawl1 Minute Single Unders1 Minute Runningx9*All done at easy effort

ENDURANCE

Row 5 minutes easyThen:Row 60 seconds @90%Rest 60 secondsx 12 setsThen:Row 5 minutes easy*Goal is same pace for every set.