Don't forget to submit your 14.4 scores by 8PM tonight! You didn't go though all that effort for a ZERO!!!
FITNESS
A. Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
B. Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Run 400 Meters
AIM
A. Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs)
B. For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps
SPORT
A. Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Plank x 60 seconds each side
B. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.
C. Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.
D. Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)