Sunday Morning Workout #6 Outside
Open Division
For time:
20 overhead squats, 95 lbs (65 lbs)
40 ball situps, 20 lbs (12 lbs)
60 double-unders
40 ball situps, 20 lbs (12 lbs)
20 overhead squats, 95 lbs (65 lbs)
Pro Division
For time:
20 overhead squats, 135 lbs (95 lbs)
40 ball situps, 20 lbs (12 lbs)
60 double-unders, heavy beaded rope
40 ball situps, 20 lbs (12 lbs)
20 overhead squats, 135 lbs (95 lbs)
Time cut: 10 minutes
There are three work stations and you must move yourself and the equipment needed to the station before performing each exercise. After the completion of each exercise, the equipment used at that station must be returned to the equipment area before moving onto the next exercise.
Sunday Morning Workout #5 Inside
Open Division
4-3-2-1 for time of:
15' rope climb
stone shoulder, 115 lbs (95 lbs)
Pro Division
4-3-2-1 reps for time of:
15' rope climb
stone shoulder, 145 lbs (115 lbs)
Time cut: 10 minutes
You must touch the beam that the rope is hanging from.
The stone much come to rest on TOP of the shoulder.
Sunday Afternoon Workout
Open Division
For time:
10 clean and jerks, 135 lbs (95 lbs)
500 meter row
10 clean and jerks, 135 lbs (95 lbs)
500 meter row
10 clean and jerks, 135 lbs (95 lbs)
Time cut: 10 minutes
Clean and Jerk
The bar starts on the ground and is pulled into the front rack position. You can split clean, power clean, muscle clean or squat clean. The bar is then propelled overhead into a locked out position. You may press, push press, push jerk, or split jerk. The finish position has been achieved when the bar is locked out overhead with the elbows, shoulders, hips and knees in extension, with the bar over the base of your foot.
Row
Sit on the seat. Pull on the stick.
Pro Divsion
For time:
20 deadlifts, 275 lbs (215 lbs)
20 front squats, 185 lbs (125 lbs)
20 shoulder to overhead, 135 lbs (95 lbs)
20 front squats, 185 lbs (125 lbs)
20 deadlifts, 275 lbs (215 lbs)
Time cut: 10 minutes
The bar will start loaded with the deadlift weight for your division. The Athlete is responsible for stripping and adding weight to the bar throughout the workout.
Comments