Saturday, April 25, 2015

MORNING/EVENING SHOWDOWN

“Ditch It!”
for time:
25x wall ball @ 20/14-lbs., 10-ft. target
50m dumbbell shuttle sprint @ 45/30-lb. db
50m sprint
25x pull-up
50m sprint
50m dumbbell shuttle sprint
25x box jump over, 20″ platform
50m dumbbell shuttle sprint
50m sprint
25x burpee
50m sprint
50m dumbbell shuttle sprint

There is a 15-minute time limit to this workout.

then, “Pull It!”
With a continuously running clock, establish a one-rep max power clean in nine minutes.

then, “Grip It!”
In teams of two, complete 100x thruster @ 95/65-lbs. The thruster bar is in motion only when the second partner is holding another bar at 245/165-lbs. at hip height (top of the deadlift). Partners may interchange either station as many times as they wish.

There is a nine minute time limit to this workout.

for time:
25x burpee
100m sprint
25x *pull*
100m sprint
25x squat + tuck jump
100m sprint
25x burpee
100m sprint

Post score to comments.