Sat 2-14-15

A.
Three sets for times of:
12 Ring Dips
12 Alternating Pistols with 24/16 kg Kettlebell
30 Double-Unders
6 Strict Handstand Push-Ups
Rest as needed

These should be done for speed and efficiency. Sprint through thinking about things like positioning, mechanical efficiency and how you approach your transitions.

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (135/95 lbs)
10 Toes to Bar
15 Box Jump-Overs (24″/20″)

Rest 8 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Back Squats (135/95 lbs)
10 Burpees Over the Barbell

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

Every 4 minutes, for 32 minutes (8 sets):
Heavy Sled Push (30-45 second effort)
6-10 Strict Handstand Push-Ups
1 Legless Rope Climb
Run 400 Meters

Advertisements

2 thoughts on “Sat 2-14-15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s