Saturday 7/09/2014

Fitness

A. For Time:

• Row 4000 meters (men) / 3500 meters (women)

• 80 Toes-to-Bar

• 40 Power Clean and Jerks @ 52 kg (men) / 36 kg (women)

• Time Cap: 30 minutes

B. Pump Finisher (For Time):

• 50 Diamond Push-Ups or Skull Crushers

• 50 Ring Rows

• 25 Diamond Push-Ups

• 25 Ring Rows

Competition

A. For Time:

• Row 4000 meters (men) / 3500 meters (women)

• 80 Toes-to-Bar

• 40 Power Clean and Jerks @ 52 kg (men) / 36 kg (women)

• Time Cap: 30 minutes

B. Every Minute on the Minute (EMOM) – 12 minutes (4 rounds):

• Minute 1: Ring to Chest Isometric Hold (10 seconds)

• Minute 2: Bent Arm Pull-Up Isometric Hold (10 seconds) at 90 degrees

• Minute 3: Front Lever Tuck on Rings (10 seconds)

Note: Add a rest minute if needed between rounds.

C. Side Plank Banded Row:

• 3 sets of 10 reps (each side)

• Rest 1 minute between sets

D. Pump Finisher (For Time):

• 50 Diamond Push-Ups

• 50 Ring Rows

• 25 Diamond Push-Ups

• 25 Ring Rows