Saturday 4.9.16

Essentials:
A.
3 Sets
Close Grip Bench Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
3 Sets
Bent Over Barbell Row x 7 reps
On the 3min Marks

C.
For Time:
Run x 400 meters
Kettlebell Swing x 12 reps
Shoulder to overhead x 15 reps
Ring Pulls x 18 reps
Run 200 Meters
Kettlebell Swing x 15 reps
Shoulder to overhead x 18 reps
Ring Pulls x 21 reps
Run 100 meters
Kettlebell Swing x 18 reps
Shoulder to overhead x 21 reps
Ring Pulls x 24 reps

Fitness:
A.
3 Sets
Close Grip Bench Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
3 Sets
Bent Over Barbell Row x 7 reps
On the 3min Marks

C.
For Time:
Run x 800 meters
Kettlebell Swing x 12 reps 55/35
Shoulder to overhead x 15 reps 95/65
Pull Ups x 18 reps
Run 400 Meters
Kettlebell Swing x 15 reps 55/35
Shoulder to overhead x 18 reps 95/65
Pull Ups x 21 reps
Run 200 meters
Kettlebell Swing x 18 reps 55/35
Shoulder to overhead x 21 reps 95/65
Pull Ups x 24 reps

Performance:
A.
3 Sets
Close Grip Bench Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
3 Sets
Weighted Pull Ups x 5 reps
On the 3min Marks

C.
For Time:
Run x 800 meters
Kettlebell Swing x 12 reps 70/55
Shoulder to overhead x 15 reps 95/65
Chest to Bar x 18 reps
Run 400 Meters
Kettlebell Swing x 15 reps 70/55
Shoulder to overhead x 18 reps 95/65
Chest to Bar x 21 reps
Run 200 meters
Kettlebell Swing x 18 reps 70/55
Shoulder to overhead x 21 reps 95/65
Chest to Bar x 24 reps

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