Don't forget to submit your 14.2 scores before 8PM tonight!
FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds
B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)
AIM
A. Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds
B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)
SPORT
A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
C.
For time:
15 Thrusters (135/95 lbs)
5 Rope Climbs (15′)
12 Thrusters
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb
D.
10 Minutes of AirDyne @ 80-85% effort