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Friday, 2/12/16

Friday 2/12

Cash In: 3×200 15 sec rest

Cash Out: 3×10 Evil wheels or ab roller or dumbbell roller

 

Basic

Every minute, on the minute, for 18 minutes:

  • Minute 1 – Front Squat x 6 reps
  • (add weight if you make all 6 reps)
  • Minute 2 – Chin-Ups x 6 reps
  • (add weight if you make all 6 reps)
  • Minute 3 – 6 Burpees + Run 100 Meters

For time:

  • Row 1000 Meters
  • 75 Kettlebell Swings
  • 50 Wall Ball Shots

Every minute, on the minute, for 6 minutes:

  • Minute 1 – Supine Ring Row x 8 reps @ 2111
  • Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

Performance

Every two minutes, for 16 minutes (8 sets of):

  • Front Squat x 3-4 reps

Goal is to increase load used last week.

 

For time:

  • Row 1000 Meters
  • 75 Kettlebell Swings
  • 50 Wall Ball Shots

Every minute, on the minute, for 6 minutes:

  • Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
  • Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
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