Tuesday 3.14.17

Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps)

Essentials:
A.
5 Sets
Front Squat x 3 reps build in weight each set
On the 2:30min

B.
Yearly Benchmark
‘Jackie’
For Time:
Row x 1000 meters
Thruster x 50 reps
Jumping Pull Ups x 30 reps

Fitness:
A.
5 Sets
Front Squat x 3 reps 80%
On the 2:30min

B.
Yearly Benchmark
‘Jackie’
For Time:
Row x 1000 meters
Thruster x 50 reps 45/35
Pull Ups x 30 reps

Performance:
A.
5 Sets
Front Squat x 3 reps 75%+40lbs of Chain
On the 2:30min

B.
Yearly Benchmark
‘Jackie’
For Time:
Row x 1000 meters
Thruster x 50 reps 45/35
Pull Ups x 30 reps

Competitor Session 2:
A.
3 Sets
Behind the Neck Press x 20 reps
Rest 2min

B.
18min EMOM
1. Double KB Overhead Walk x 100ft
2. Handstand Hold x 30 sec
3. Side Plank x 30sec per side