1.30.13 Power Endurance, Competition, Video

Workout 1
300x Rope Skip (practice double unders during warm-up)
Then:
3×5 Wall Squat
2×10 Shoulder Dislocates
3×5 Burpees
3×5 Tuck Jump
Then:
P1 400m Run
P2  5x Man-Maker + 5x Pull-up + 5x Box Jump (rest in time remaining)
Switch when P1 finishes, 4 rounds each player
Then:
Rest 5 minutes
Then:
P1 500m Row OR 400m Ski OR 35 Calories on Airdyne 
P2 10x Dip + 10x “Strict” BB Biceps Curl (rest in time remaining)
Switch when P1 finishes, 4 rounds each player
Then:
Cool Down 
 
Participants
[gp_workout1]
 
 
Workout 2
Primal Sprint Tri:
500m Ski +
50 Calorie Airdyne + 
500m Row
for time
 
Results
[gp_workout2]
 
 
Workout 3
100x Double Unders OR 300x Single Unders “Buy-in” 
Then:
HR Push-up + Toes-to-Bar
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
100x Double Unders OR 300x Single Unders “Cash-out”
For time
 
Results
See our Facebook page for official results.
 
Coach’s Comments
N/A
 
Video