2014-07-07

MONDAY WORKOUT

Time for some fun with "different" (but not :)) movements...

POWER/STRENGTH:
Complete the following complex FOR MAX LOAD every 2 minutes for 7 total rounds:
1 SPLIT Clean (Off the floor)
2 Front Rack Reverse Lunges (1 each leg with the barbell on the front of your shoulders)
1 SPLIT Jerk (Work on good splits with BOTH legs slightly bent)

The last 3-4 sets of the 7 should be HEAVY so move some weight today!

Start around 50-60% of your best overhead 1RM for round 1...

WORKOUT:
750m Row
25 Lateral Jump Burpees OVER The Track of Rower
(5 minute cutoff)

REST 5 MINUTES (Another heat will go during this time)

REPEAT THE WORKOUT ONE MORE TIME!
(Trying as hard as possible to beat your prior score)

We fully expect to have over 16 athletes in multiple classes so we will ask a few of you to do a bike distance instead of rowing since we only have 8 rowers so anyone that bikes will do 1600m instead and do lateral Burpees over a parallette turned sideways after the bike...

We will determine who bikes by whomever gets to class THE LATEST in the classes that have more than 16 athletes...

POST YOUR BEST WEIGHT AND YOUR TWO WORKOUT TIMES TO COMMENTS

11 comments:

Jordan said...

225#
3:37
3:38

Anonymous said...

Roger DNF 4 Burpees short. Round 1 and 6 short round 2 dammit

Anonymous said...

120#
4:32
4:45
Dave

Emilie Goldsberry said...

130#, did 140# split clean (5# clean PR) but missed second lunge :(
4:48; 5:00

Anonymous said...

195#
4:48
4:50

Eric

John Dunn said...

165#, Missed the Jerk at 180#
4:59
DNF 21 Burpees

Chris Daniels said...

190#
20 burpees 22 burpees

pirish said...

145#
4:40
DNF 22 Burpees

Brianne Kemp said...

123#
DNF - 14 burpees both rounds

Rachel said...

123# PR split jerk
DNF- 17 and 16 burpees

Colin McDermott said...

210#
4:31/4:31