7 sets of 1 rep 1,1,1,1,1,1,1FB600m,400m,200m,100m sprint. 100% recovery
11 FEB 2010
5 rounds for time of:
2 Rope Climbs subs =1 rope climb is 10 towel pull ups (can do jumping pullups if need be-get your chin over your hands)/10 knees to elbows
10 Push-Ups
20 Squats (broad jumps)
Sprint 200m
10 FEB 2010
5 rounds for time:
10 Power Cleans (M: 60kg/W: 40kg)
20 Box Jumps (2 tires)
09 FEB 2010
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds! The stations are:
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
