Thursday, August 1, 2013

A.
Advanced/Intermediate: 
Every 3 minutes:
Snatch Grip High Pulls @ 100% of your max snatch x 5 reps
7 Burpees
3 sets 

Beginners: 
Every 3 minutes:
Snatch Grip Deadlift x 5 reps x 3 sets (Go up in weight with each set).
5 burpees

B.  On a 4 minute clock:
     400 meter run @ 90 % HOLD BACK A BIT!
     Wall balls x 30 14/20 LBS
     AMRAP Toes to Bar

REST 4 MINUTES

REPEAT

B. For those who are less advanced:
On a 4 minute clock:
200 meter run
Wall balls x 15
AMRAP Toes to bar in 2 minutes.

Rest 4  minutes

Repeat

B. No Toes to Bar?
200 meter run or row
rest 30 sec
10 wall balls
rest 30 sec
5 skin the cats on stall bars
rest 2 minutes
3 sets

PM. BCBD.
Warm up for a good 1/2 hour before you begin your sprints.  

A. Sprint for 30 sec and walk for 30 sec x 10 sets

Rest 10 minutes

Run 800 meters @ 80%

Rest 10 minutes

Run 800 meters @ 80%

Your goal is to get the same time on both 800 meter runs.