7/24/12

Endurance

Interval Airdyne
4 min of 30/30
Calories: 80

Skill Couplet

1a. Weighted Dip 3 x 3 – 70

1b. HSPU 3 x 3 -most challenging variation you can complete Rx reps of
Parallettes

Strength/Olympic

2a. Clean + Jerk 10 x 1 - work to heavy for the day quickly (stop if you fail) - 95,135,165,185,205,225,235,250 (got clean but not jerk)

3a. Push-press 3 x 15 – use 135, 115, 95 rest :45 unbroken reps only

Metcon

We have three separate lactate push workouts that we'll do twice through. Rest will be listed between each workout.

A. 16- c2b pull ups
8- thruster @ 135
15m butcher + 300lbs total
R1: 1:18.25
R2: 1:45.12
Rest 4 min

B. 5 G2O - 185lbs
20 double unders
20 sec air dyne sprint
R1: 1:27.18
R2: 3:24.9
Rest 3 min

C. 150m row sprint
5 deadlift@ 295
10 burpee box over
R1: 2:30
R2: 2:15.4
Rest 4 min