Saturday 1.2.16

goal-wish-300x300

 

Essentials:
A.
12min EMOM
Odd:Sumo Deadlift High Pull x 3 reps
Bar Facing Burpees x 3 reps
Even:Sumo Deadlift High Pull x 3 reps
Broad Jumps x 3 reps

B.
For Time:
Run x 200 Meters
Kettlebell Swing x 21 reps
Parrelette Dips x 12 reps
Run x 200 Meters
Kettlebell Swing x 21 reps
Goblet Squat x 12 reps
Run x 200 Meters
Kettlebell Swing x 21 reps
Burpee Jumping Pull Up x 12 reps

Fitness:
A.
12min EMOM
Odd:Power Clean and Jerk x 3 reps 135/95
Bar Facing Burpees x 3 reps
Even: Power Clean and Jerk x 3 reps 135/95
Chest to Bar x 3 reps

B.
For Time:
Run x 400 Meters
Kettlebell Swing x 21 reps 55/35
HSPU x 12 reps
Run x 400 Meters
Kettlebell Swing x 21 reps 55/35
Overhead Squat x 12 reps 115/75
Run x 400 Meters
Kettlebell Swing x 21 reps 55/35
Burpee Toe to Bar x 12 reps

Performance:
A.
4 Sets
4 Pull Ups + 4 Chest to Bar + 4 Pull Ups + 4 Chest to Bar + 4 Pull Ups + 4 Chest to Bar (24 total reps, goal is each set UB for the 24 reps)
On the 3min Marks

B.
For Time:
Run x 400 Meters
Right Arm Hang Dumbbell Squat Snatch x 21 reps 55/35
Parrelette HSPU x 12 reps 8”/6”
Run x 400 Meters
Left Arm Hang Dumbbell Squat Snatch x 21 reps 55/35
Barbell Overhead Walking Lunges x 12 steps per leg 135/95
Run x 400 Meters
Kettlebell Swing x 21 reps 70/55
Burpee Bar MU x 12 reps

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