October 2, 2012

(10:30 am)

A.

Three sets, not for time, of:

Double-Unders x 40 reps

Pistols x 3-4 reps each leg

Toes to Bar x 10 reps

B.

Every minute, on the minute, for 10 minutes:

Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.

Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 5 reps @ 85%

Rest 2-3 minutes between sets.

(4:30 pm)

D.

Four sets for times of:

Row 350 Meters

Rest exactly 60 seconds

Results:
A) Complete
B) 285 X 5 minutes, 290 X 5 minutes
C) 335 X 5, 375 X 3, 405 X 1, 3 X 5 X 375
D) 1:08, 1:08, 1:09, 1:09