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Tuesday 051314

1. Wall-Ball - 20#/14# to a 10'/9' target 30 seconds - max reps Rest 30 seconds 60 seconds - max reps Rest 60 seconds 90 seconds - max reps Rest 90 seconds 120 seconds - max reps Rest 120 secondsBeat 15 throws in 30s, 30 in 60s, 40…

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Sunday 051114

1. Pull-ups - 5 x max. Strict-Kipping-Strict-Kipping-Strict.2. Complete the following circuit 5 times. It contains three elements and is a powerful whole body workout. Each element is 45 seconds with a 15 second rotation (not one second more or you start over).Wall…

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050414

1. AMRAP 20Run 800m2 rope climbs**Overhead Lockout with a plate - 45#/25#This is done with a partner. Partner 1 performs the 800m run and rope climbs while partner 2 completes the OH lockout with a plate. When each person completes…

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