Tuesday 1.5.15
FOUNDATIONS
A. 12 min EMOM:
min 1: 6-10 burpees
min 2: 30 sec hanging L-sit
min 3: 30 sec single/double jump rope practice
B. 5 rounds for time:
5 burpees
10 Russian KBS
20 jump rope singles
GPP
A. 12 min EMOM:
min 1: 3-5 muscle ups
min 2: 10-15 T2B
min 3: 30-50 double unders
B. 5 rounds for time:
5 HSPU (competition athletes: strict)
8 power cleans (135/95#) (competition: 185/135#)
24 double unders
COMPETITION EXTRA WORK:
(post GPP if possible)
C. Each for time:
Row 60 calories + 20 burpees over the erg
Row 30 calories + 10 burpees over the erg
Row 10 calories + 5 burpees over the erg
*rest as needed between efforts
D. 50 GHD sit ups NOT FOR TIME
ENDURANCE
Partner 10k row
*each person rows 1000m, switching back and forth until each partner has completed 5 sets