Friday 1-22-16

Competition

A.
x3

A1. Seated DB Press x8 each arm, 21×1, rest 30 sec
A2. Barbell Walking Lunge down floor (Back Rack-Heavy) , rest 30 sec
A3. GHD Sit Ups x10-15, rest 1 min

B.
x3

B1. Turkish Get Ups x3 Each Arm, steady pace, rest 30 sec
B2. 100 rope passes AFAP (can be single, doubles), rest 30 sec

C. The Push Up Test (6 min total)

2 min max reps push ups,
Rest 1 min
1 min max rep push ups,
Rest 30 sec
30 sec max reps push ups
rest 10 sec
10 sec max rep push ups

Machine

Pre-Skill: Structural:

KB Walking Lunge Down Floor x3 (partner goes at the end of each length – so one goes, then other goes, then back to first person, etc)

Skill:

Press x8 reps (with barbell) 21×1

M. WOD

Tabata (Full Tabata at each station – for total reps)

Push Ups
Jump Rope
Sit Ups