Saturday, 3/12/16

1) Conditioning

4 Rounds

400 m run; 300 m run; 200 m run

15 Ring Dips; 9 Ring Dips; 15 Ring Dips (Jumping); 9 Ring Dips (Jumping)

15 Deadlifts (225/150; 190/125; 150/100; 110/75)

2) Strength

20 Min Time Cap

Back Squat

Work up to a heavy triple

Work up to a heavy double

Work up to a heavy single

Heavy=as heavy as possible with good form

3) Interval (Extra Credit)

3 Rounds

2 Min AMRAP

12 Front Squats (135/95; 110/80; 90/65; 65/45)

6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec Handstand hold+6 Push-ups; 10 sec plank hold+6 push-ups

2 Min Rest

4) Conditioning (Extra Credit)

5 Rounds

12 Shuttle Runs (10 ft)

6 Strict Pull-ups; 4 Strict Pull-ups; 2 Strict Pull-ups; 6 Strict Pull-ups (Banded)

1 shuttle run rep=10 ft

1 foot must get past the 10 ft line to complete the rep